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3 essential exercises for golfers

Golf is more than just a game of skill; it's a sport that demands physical fitness. While refining your swing technique and mastering your short game are crucial, ensuring your body is in peak condition can significantly enhance your performance on the course. Incorporating specific exercises into your routine can help strengthen key muscle groups, improve flexibility, and prevent common golf-related injuries. Here are three essential exercises tailored specifically for golfers:

1. Plank with rotation: The plank with rotation is a dynamic exercise that targets your core muscles while also engaging your shoulders and obliques, essential for generating power and stability in your swing. Follow these instructions:

  • Start in a traditional plank position

  • Engage your core muscles and rotate your torso to the right, reaching your right arm towards the ceiling

  • Hold for a moment, then return to the starting position and repeat on the left side.

  • Aim for 8 repetitions on each side, focusing on controlled movements and maintaining proper form throughout

Plank for golf fitness
Credit to Yoga Journal

2. Single leg deadlift: The single leg deadlift is an excellent exercise for improving balance, stability, and strengthening the muscles in your legs and lower back. Follow these instructions:

  • Stand with your feet hip-width apart, holding a dumbbell or kettlebell in your right hand.

  • Shift your weight onto your left leg and hinge forward at the hips, extending your right leg behind you and lowering the weight towards the ground.

  • Return to the starting position by squeezing your glutes and engaging your core.

  • Perform 10 repetitions on each leg, gradually increasing the weight as you build strength and stability

Single leg deadlift for golf fitness
Credit PGA of America

3. Thoracic spine rotation: The thoracic spine rotation exercise helps improve flexibility and mobility in your upper back, allowing for a smoother and more efficient rotation during your golf swing. Follow these instructions:

  • Stand in a lunge with on object against your right knee

  • Extend your left arm out to the side at shoulder height, with your palm facing forward

  • Exhale as you twist your torso

  • Hold the stretch for a few seconds, then return to the starting position and repeat on the other side

  • Aim for 8-10 repetitions on each side, focusing on smooth, controlled movements and maintaining good posture throughout

Thoracic rotation stretch for an online golf program
Credit to

By dedicating time to conditioning your body off the course, you'll not only reduce your risk of injury but also unlock greater power and precision in your swing. Remember to consult with a fitness professional before starting any new exercise program, and always listen to your body's signals to avoid overexertion.

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Golf fitness program
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