Top 10 Golf Exercises For 2023

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Luke is an avid weekend-warrior golfer from the East Coast who plays golf more than he cares to admit.

Top 10 Exercises for Golf Performance

Warm-up Golf exercises

Take your golf game to the next level with pre-round golf exercises! These movements can increase blood flow, warm up muscles and joints, and reduce the risk of injuries. Try hip rotations, lunges with a twist, toe touches, shoulder rotations, arm circles, and knee raises.

These exercises are designed to stretch and engage your core, lower body, and upper body in preparation for the golf swing. Remember to keep proper form and increase intensity gradually.

You can also add yoga poses, foam roller stretches, or resistance band exercises to your warm-up routine. This modern approach towards golf fitness has changed over time. Professional golfers now include comprehensive routines tailored towards flexibility, strength, and power training in their workouts.

Making time for fitness activities before playing can help improve your golf performance and protect you against injuries. Plus, your abs will look great when you retrieve your ball from the water hazard!

Core strength exercises

To improve your golf performance, build your core strength with two impactful exercises – plank variations and Russian twists. These exercises are designed to target the specific muscles needed for a powerful golf swing and accurate ball trajectory. Incorporating these exercises into your workout routine can greatly enhance your overall fitness and golf game.

Plank variations

Upgrade Core Power with Advanced Plank Moves!

There’re lots of cool ways to step up your core routine with advanced plank moves.

  • Side Planks: Lift one arm and the opposite leg or knee for a few seconds then switch sides.
  • Rocking Planks: Rock backwards and forwards while doing a traditional plank, targeting lower abs and obliques.
  • Raised Leg Planks: While in a traditional forearm plank, hold a raised leg in place. It adds resistance to core muscles.

These planks not only boost balance and stability but shape a toned midsection too. Doing these variations with conventional planks will give you a complete workout.

Also, it’s good to change your plank routine to keep building strength and pushing yourself.

To add more to fortifying core strength beyond basic planking exercises, try adding weights or resistance bands. These switches can make traditional exercises harder and provide great results. Alternatively, you could try Russian twists for an intense, KGB-style workout!

Russian twists

Want to switch up your core workouts? The Rotational Abdominal Twist is the perfect alternative to ‘Russian twists’. It targets your obliques and rectus abdominis, building core strength, balance and muscular endurance.

To try it out:

  1. Sit on a mat with knees bent and feet flat.
  2. Engage your abs and lean back slightly while keeping your spine straight.
  3. Hold a weight or medicine ball in front of your chest, then rotate to the right side while exhaling. Return to starting position then repeat on the opposite side.

Maximize your core strength with these rotational abdominal twists! Feel the burn, get sweaty and ready for that summer body.

Power exercises

To improve your golf performance with power exercises, try adding medicine ball slams and kettlebell swings to your workout routine. These exercises are known to promote explosive power and build strength in the golf swing.

Medicine ball slams

Here’s a 3-step plan to do it right!

  1. Engage your core and take a deep breath.
  2. Throw the medicine ball as hard as you can while exhaling.
  3. Catch the ball and bring it back up overhead, repeating for multiple reps.

Variations include twisting or using different weights. Medicine ball slams can help with strength, stability, and athleticism.

Fun fact: athletes have used medicine balls for thousands of years! (Source: Men’s Health Magazine)

Kettlebell swings: where it’s not only ok, but encouraged to swing heavy metal between your legs.

Kettlebell swings

Kettlebell Swings are an awesome exercise for your whole body. They can help increase your strength and power, especially in the legs, hips, and core. Plus, these explosive movements can improve your cardiovascular endurance. Also, this exercise allows you to target different muscle groups.

Incorporating Kettlebell Swings into your fitness routine can really boost your physical performance. According to a study in the Journal of Strength and Conditioning Research, Kettlebell swings create a high heart rate response – great for improving your cardiovascular fitness.

Fun Fact: Kettlebells have been around since the 1700s! They originated in Russia as a tool to weigh crops. So, if you want to get fit like a Russian farmer, try out Kettlebell Swings! Just make sure you have good balance – otherwise you’ll be walking around like a drunk flamingo!

Balance exercises

To improve your golf performance, try incorporating balance exercises into your workout routine. The section on balance exercises in this article, ‘Top 10 Exercises for Golf Performance’, will show you how to enhance your stability through two effective sub-sections: single-leg deadlifts and stability ball exercises.

Single-leg deadlifts

Single-leg deadlifts are a great way to improve balance and stability. Here’s how to do them: stand with feet hip-width apart, arms at sides. Shift weight onto one foot and lift the other off the ground. Engage glutes and core as you hinge forward at the hips. Lower your torso, extending the lifted leg behind you. Pause, then lift up to starting position. Repeat on other side for same amount of reps and sets.

This exercise also increases flexibility. Keep spine neutral to avoid injury. Incorporating this into a warm-up or workout will be challenging, but rewarding. Intensify by adding dumbbells or resistance bands.

Result: Strengthen ankles, knees and hips, essential for proper biomechanical function. Who needs a therapist when you have a stability ball? These exercises will keep you balanced physically and emotionally.

Stability ball exercises

Strengthen up with an inflatable exercise ball! It’ll give you a unique workout and help with:

  • Core Stabilization
  • Balance Training
  • Upper Body
  • Lower Body
  • Combined Upper & Lower Body Strengthening
  • Flexibility & Stretching

It’s effective for healthy vertebrae, according to the Journal of Sports Science & Medicine. Flexibility exercises help you touch your toes – so you can show off at parties!

Flexibility exercises

To improve your golf performance and increase your flexibility, incorporate the section on ‘Flexibility exercises’ with the two sub-sections – ‘Hip stretches’ and ‘Shoulder stretches’. These exercises will help you achieve greater range of motion, better posture, and improved swing mechanics.

Hip stretches

Gaining muscle flexibility is a must! Hip stretches are the way to go. Here’s how:

  1. Begin standing straight and feet shoulder-width apart.
  2. Lift your right leg and place ankle on your left thigh.
  3. Press down on the right knee to feel a stretch.
  4. Hold for 30 seconds.
  5. Change sides and repeat 3-4 sets daily.

Plus, there are other variations to choose from. Doing these stretches as part of a warm-up routine before exercising can help prevent injury. So get flexible and stay safe!

Shoulder stretches

Shoulder mobility exercises are great for loosening the joint, avoiding stiffness, and increasing range of motion. Use these stretches as a warm-up or cool-down to keep your shoulders agile and strong.

  • Standing arm swings: Feet apart, swing your arms gently side to side. Do 15 reps each side.
  • Wall angels: Stand against the wall. Bend elbows at 90 degrees and slide arms down the wall as far as you can. 10 reps.
  • Crossover arm stretch: Pull one arm over your chest and use the other hand to pull it further until you feel the stretch. Hold 20 seconds each side.
  • Pendulum exercise: Bend over with one hand on a stable surface. Swing other arm back and forth like a pendulum. Complete 20 reps per arm.
  • Shoulder blade squeeze: Sit or stand straight with shoulders relaxed. Squeeze shoulder blades together for 5-10 seconds. Repeat 5-10 times.
  • Arm circles: Stand upright with arms out to either side. Make small circular movements forwards, then backwards. Do 15 reps total in each direction.

Resistance bands and dumbbells can also be used during shoulder stretches. Surprisingly, due to increased computer use, even office workers can develop rotator cuff tears according to Professor David Silver at USC’s Keck School of Medicine. Get ready to feel like a superhero with these amazing endurance exercises!

Endurance exercises

To improve your endurance for golfing, try incorporating running intervals and cycling intervals into your fitness regimen. In order to excel in the game, you need to be able to maintain your form and focus for an extended period of time. These endurance exercises will help you build the stamina necessary to play your best round of golf.

Running intervals

Seeking to up your endurance? Give Running Intervals a go! Here are 5 great benefits:

  • Maximize calorie burn
  • Better cardiovascular health
  • Speed and agility increase
  • Oxygen capacity up
  • Push past plateaus

It’s hard work, but the rewards are worth it. Mixing sprints and recovery periods can help you take your fitness to the next level. Don’t miss out on the chance to better your health and physicality with this awesome exercise technique.

Ready to supercharge your endurance? Try Running Intervals now!

Cycling intervals

Cycling is the best exercise to enhance endurance. Pedaling at different speeds and resistance levels builds stamina and muscle strength. Here’s a 3-Step Guide to ‘Cycling Intervals’:

  1. Warm-up – Start with an easy-paced cycling session, 5-10 minutes.
  2. Intervals – Alternate between high intensity and recovery phases. Speed or resistance for 30 seconds, then back to the base pace for 30 seconds. Repeat the cycle for 10-20 minutes, depending on fitness level.
  3. Cool down – End the workout with a gradual cooldown ride, 5-10 minutes at an easy pace.

Track heart rate while doing Cycling Intervals. To get results, do this exercise consistently, gradually increasing duration or intensity.

Engage in cycling intervals regularly. Increase length or difficulty slowly. This way, it decreases the chance of chronic illnesses.

Take control of your physical fitness! Try indoor cycling at home or join a cycling group. Get healthier physically and mentally. Train your mind with mental exercises, and your body will follow. Or it will collapse and beg for mercy.

Mental training exercises

To improve your mental game on the golf course, try incorporating mental training exercises into your routine. In order to do so, this section on mental training exercises with a focus on visualization and breathing techniques can be your solution. These sub-sections can help you enhance your ability to visualize shots and control your breathing for improved performance on the course.


Utilizing Mind’s Eye to Enhance Mental Training

Visualization, also known as mental imagery or mental rehearsal, is a powerful mental training exercise. It involves creating vivid, detailed images in the mind to simulate a desired outcome or situation. This technique can help with self-improvement, performance enhancement, and stress reduction.

See the table below for a better understanding of visualization technique:

DefinitionCreating detailed and compelling images in the mind to simulate desired outcomes
BenefitsFocus, reduced anxiety, improved confidence, increased motivation
TipsStart with simple images; make them realistic; imagine from different angles; add sensory aspects

Combining visualization with physical practice can also boost its effectiveness. For example, athletes often use this technique to mentally rehearse their performance before competition.

Dr. Richard Suinn worked extensively on visualization exercises and developed the Sport Imagery Questionnaire (SIQ). This is still used in sports psychology today for research and athlete assessments.

Visualization can be used by anyone to improve their performance or manage emotional states like anxiety. By creating vivid mental images in line with our aspirations, we can program our subconscious mind for success and achieve optimal results in areas such as work, sports, and life.

Breathing techniques

Guided breathing is a great way to achieve inner peace and calmness. It helps regulate respiration, enhancing mental wellbeing. Here’s a 5-step guide:

  1. Find a quiet, peaceful spot.
  2. Sit or lie down comfortably.
  3. Focus on the present moment.
  4. Inhale through the nose, filling lungs.
  5. Exhale through the mouth, emptying lungs. Repeat 5-10 minutes.

Everyone is different. Some may require shorter sessions, while others need longer ones. Try starting with 5 minutes and increase duration gradually.

Add aromatherapy for extra relaxation. Use essential oils like lavender or peppermint.

Breathing techniques can be beneficial. They help regulate emotions, improve focus and cultivate mindfulness. Mental training won’t make you a superhero, but it will equip you to handle your own kryptonite.


Enhance your golf game! Try strength training, flexibility exercises, and plyometric routines. This workout will improve balance, stability, and reduce the risk of injury. Experts suggest using resistance bands or dumbbells to give you an edge. Exercise muscles around hips, shoulders, wrists, and necks for powerful hits and more endurance. Add these exercises to your routine and expand your potential!

Frequently Asked Questions

1) What are the top exercises for improving golf performance?

The top 10 exercises for golf performance include squats, deadlifts, lunges, push-ups, pull-ups, planks, Russian twists, medicine ball throws, resistance band pulls, and hip rotations.

2) How often should I do these exercises?

You should aim to do these exercises two to three times per week.

3) What specific areas of my body will these exercises target?

These exercises will target and strengthen your legs, core, back, and arms – all crucial areas for improving your golf game.

4) Can these exercises be modified for beginners or those with injuries?

Yes, these exercises can be modified or adapted for beginners or those with injuries. It is important to consult a physician or fitness professional before beginning any exercise program.

5) Will these exercises improve my swing and drive distance?

Yes, these exercises can improve your swing and drive distance by increasing your overall strength and stability.

6) Should I do these exercises in addition to playing golf, or can they replace golf practice?

These exercises should be done in addition to playing golf, as they target different areas and aspects of your game. It is important to continue practicing your swing and technique on the course.

Luke Griffin

Luke is an avid weekend-warrior golfer from the East Coast who plays golf more than he cares to admit.

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