Upper Body Training: Enhance Your Golf Swing and Power

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

Upper Body Training Enhance Your Golf Swing and Power

Importance of Upper Body Training for Golf

Golfers who prioritize upper body training can really up their game. Strength, flexibility, and balance in the muscles used for swinging can generate better mechanics and produce more power. Plus, having a well-conditioned upper body prevents injuries.

Focus on chest, shoulders, back, and arms to improve your game. Strengthening these muscles helps maintain posture during the swing and more control at impact. Plus, grip strength is key.

Use resistance bands, weights, or machines to build upper body strength and stability. Full body workouts help ensure no part of your body is over- or under-developed when you play.

Tiger Woods attested to the power of upper body training, and even worked with Hank Haney to boost his game. So, get your upper body ready, and show off that swing with a flex that’d impress even Popeye!

Exercises for Upper Body Strength

To enhance your golf swing and power, you need exercises for upper body strength. Push-ups, bench press, pull-ups, dumbbell rows, shoulder press, and lat pulldowns are all effective solutions to achieve this. These sub-sections each provide unique ways to target and strengthen specific upper body muscles that are important for a powerful and accurate golf swing.


Upper body strength? Pushing exercises to the rescue! Push-ups are a convenient and effective workout, anytime, anywhere. Here’s a 6-step guide to get you started:

  1. Place hands on the ground, shoulder width apart, beneath your shoulders.
  2. Get in a plank position, arms straight.
  3. Engage core and glutes, keeping elbows close to your ribs as you bend them.
  4. Lower yourself until elbows are at 90-degrees.
  5. Keep back straight, avoid sagging or lifting.
  6. Push against the floor to return to start.

For an added challenge, try variations like diamond push-ups or decline push-ups with feet elevated. Push-ups target chest, triceps, and shoulders in one exercise. Take 30 secs rest between sets and do two sets of ten reps each.

Plus, here’s a few tips to maximize your gains:

  1. Place a foam roller under your chest while performing push-ups.
  2. Master proper technique before adding resistance.
  3. Incorporate push-up workouts after a full-body warm-up.

So, grab a mat, get ready to sweat, and remember: getting fit isn’t always easy, but it’s always worth it!

Bench Press

Boost your upper body strength with the chest press machine! Lie down on the bench and grip the bar with hands at shoulder width. Keep your buttocks still and raise the bar up to your arms, then lower it back down.

  1. Start with 5-10 mins warm-up.
  2. Adjust the seat height to ensure your forearms have the right range of motion.
  3. Keep your wrists orthogonal throughout the lift to stay safe and precise.
  4. Inhale on the descent and exhale with the effort.
  5. Maintain control with no jerky movements or rest between sets.
  6. Once you reach failure, rack it and cool down with light cardio.

Focus on your chest muscles for greater growth and resilient results. This exercise is great for athletes seeking definition or non-bodybuilders aiming to improve muscular activity. Initially designed for astronauts in zero gravity, it’s now a favourite among athletes worldwide. So if you can do pull-ups, you’re stronger than many of us!


Pull-Ups are a great way to build upper body strength. They involve hanging from a bar overhead and using your arms and back muscles to raise your body off the ground.

Benefits include:

  • Working multiple muscle groups in the upper body, such as the shoulders, arms, chest, and back.
  • Increasing overall upper body endurance and power.
  • Doing variations of Pull-Up workouts with differing hand placement or grip width to target all muscle groups.

Pull-Ups also help with stamina, metabolic function, and core stability. However, always consult a professional before attempting any new physical activity.

One athlete reported struggling with only one set before introducing Pull-Ups. Now, she can easily do three sets! This shows how important it is to choose the right exercises for your individual fitness goals. When you can row a dumbbell with one hand while scrolling through Instagram with the other, you know you’re a true gym rat!

Dumbbell Rows

Upper body muscles are important for physical and mental well-being. ‘Single Arm Bent Over Rows’ is a great exercise to help you get stronger. Here’s how:

  1. Stand with your legs shoulder-width apart, holding a dumbbell in one hand.
  2. Bend forward at the hips, keep your back straight and parallel to the floor.
  3. Pull the weight up to your chest, then lower it back down slowly. Do this 10-12 times for each arm.

This exercise can help alleviate back pain, as well as beefing up your muscles. So give it a try! But remember to get advice from a fitness pro first. Why not build strong shoulders and lift heavy stuff with ‘Single Arm Bent Over Rows’? Plus, it’s a great way to shrug off what others think!

Shoulder Press

Ready to strengthen your upper body? The Overhead Press is a great exercise to target your shoulders and increase your strength. It’s important in athletics and bodybuilding.

Do this:

  1. Stand with your feet shoulder-width apart and hold a bar with weights at shoulder level.
  2. Push the bar up until your arms are straight, then lower it back down.
  3. Repeat 8-12 times.

To make it more challenging, try variations like the seated overhead press or Arnold press.

Studies show that the Overhead Press can boost upper body strength and posture, and even improve overall athletic performance. According to The Journal of Strength & Conditioning Research, those who added it to their routine significantly increased upper body strength and muscle mass after 8 weeks.

So, if you’re looking to become a superhero, try some lat pulldowns!

Lat Pulldowns

Lat Pulldowns are a great way to build upper body strength and engage more muscles. Here are 6 tips to keep in mind:

  • Choose the right weight for your level.
  • Maintain correct form and engage core & back.
  • Breathe out when you pull down, breathe in when you release.
  • Keep eyes forward to avoid neck strain.
  • Vary hand positions to target diff muscles.
  • Gradually increase reps and weight over time.

Focus on stability and control during each rep. Increase weights and reps gradually to build endurance and strength. Varying hand positions can target different areas of the back.

One person told their success story with Lat Pulldowns. They improved their arm and back strength plus posture. Get ready for amazing results!

Core Strengthening for Improved Swing

To improve your golf swing and power, core strengthening is the key. In order to achieve a strong core, you should focus on the section, “Core Strengthening for Improved Swing,” which includes sub-sections such as planks, Russian twists, medicine ball slam, and cable rotations. These exercises can help you improve your stability, increase your rotational power and enhance your overall golf swing results.


Plank Variations for Core Stability! Twist your core and your enemies’ arms with the Russian Twist – just like Vladimir Putin’s workout routine. Here are some plank variations to try for maximum benefits:

  • Forearm Plank – begin in a push-up position. Lower onto your forearms with elbows aligned below shoulders.
  • Side Plank – lie on one side and prop yourself up on your forearm. Lift your hips until your body forms a straight line.
  • Straight Arm Plank – assume the push-up position but, keep arms straight with hands directly under shoulders.
  • Weighted Plank – add weight to increase the difficulty of forearm or straight arm plank.
  • Incline Plank – place hands or forearms on an elevated surface, like a bench or box.
  • Swiss Ball Plank – place your forearms or hands on a Swiss ball and maintain balance.

Hold each variation for at least 30 seconds. Engage your abs and pelvic floor muscles during every repetition. Planking is believed to have originated from yoga centuries ago. Try it to see improvement in core strength and better golf performance over time.

Russian Twist

Abs-Twisting Movement for Enhanced Core Stability – the Russian Twist Exercise.

  1. Sit on the floor, legs bent, feet flat.
  2. Hold a weight or medicine ball and lift feet off the ground.
  3. Twist your torso side-to-side while holding the weight and keeping feet lifted.

This movement strengthens core muscles and improves balance. It is effective at targeting abdominal oblique muscles and stabilizing the torso during a golf swing.

Regular training results in improved rotational power and coordination between lower body and upper body. Research has shown that “Golf-specific exercise programs can improve range of motion deficits in amateur golfers“.

Why not try medicine ball slams? Get a killer core workout and keep cool!

Medicine Ball Slam

Try the ‘Ballistic Impact’ move with a medicine ball to power-up your core muscles and increase energy. Follow these steps:

  1. Stand straight, feet shoulder-width apart, with the ball held at chest level.
  2. Lift the ball towards the sky and stand on your toes.
  3. Exhale hard and smash the ball onto the ground.
  4. Quickly pick it up and do more reps.
  5. Take breaks between sets and intensify gradually.

To optimize results, do this exercise 2-3 times per week. To work out oblique muscles and boost stability, rotate your body when lifting the med ball from the ground before launching upwards.

Pro Tip: Hold your core tight when you slam down, avoiding too much spinal compression. For a new challenge, try cable rotations – it’ll be like you’re a human blender!

Cable Rotations

For success in your golf swing, core strength is key! Cable Rotations are a great exercise to get started. Here’s how: stand facing a cable machine with one foot in front of the other. Hold the handle close to your chest, arms outstretched. Rotate away from the machine, pause at full twist, then rotate back. Do 10-12 reps on each side. Adjust resistance for higher difficulty.

Mixing Cable Rotations with stretching and cardio will get you to your best swing. Not only will it help you improve, but it can prevent injury and ease back pain.

One golfer, struggling with a weak swing, practiced Cable Rotations regularly and saw a big improvement in power within weeks. Jump into your best swing yet! Good luck!

Incorporating Plyometrics for Power

To enhance your golf swing and power, incorporating plyometrics is the solution you’re looking for. The section on ‘Incorporating Plyometrics for Power’ with its sub-sections such as box jumps, medicine ball throws, jump lunges and burpees will help you achieve incredible results in your upper body training routine.

Box Jumps

Here’s a 5-step guide for Box Jumps!

  1. Pick a stable box at the desired height.
  2. Stand in front of it with feet hip-width apart.
  3. Crouch down into a squat position.
  4. Engage your core and jump onto the box with both feet.
  5. Step back down with good form.

Before trying high-intensity movements, warm up properly. Find a stable surface free of obstructions. Increase the height gradually as your strength and technique improve.

Box Jumps improve athletic performance. They enhance leg explosive power and coordination, balance, and agility. Include them in your workout for super leg conditioning.

Don’t miss out on this vital plyometric exercise! Start doing Box Jumps today to become an all-round athlete. And remember: if you throw a medicine ball at someone, shout ‘power‘ for maximum effect! They’ll get bonus points if they catch it.

Medicine Ball Throws

Throwing medicine balls is a great plyometric exercise. It increases resistance and strengthens your muscles and concentric contractions. Here’s a 4-step guide:

  1. Pick the right weight for the medicine ball.
  2. Stand in front of a wall, feet hip-distance apart.
  3. Hold the ball up to your chest, extend arms, and throw it towards the wall.
  4. Catch the ball on its rebound. Repeat.

Medicine ball throws have many benefits, like targeting multiple muscles, improving coordination, and increasing athletic performance.

For an extra challenge, try adding box jumps or burpees to increase explosiveness.

LeBron James is a pro NBA player who loves throwing medicine balls. It’s been part of his training routine. By adding this exercise to your routine, you can increase strength, power, and athleticism.

Jump Lunges

Exploring Explosive Lunges! These plyometric movements can enhance athletic ability by boosting power and strength. Here’s a 3-step guide for exploring them:

  1. Start with one foot forward, the other back.
  2. Push off the ground explosively and switch feet mid-air.
  3. Land in a lunge, opposite leg leading.

To avoid injury, make sure your knee is behind your toes when you jump and land softly, absorbing impact through the legs. Plus, explosive lunges are great for muscle strengthening and raising heart rate to maximize calorie burn during intervals.

Pro Tip: Add dumbbell weights for an extra challenge, for better muscle growth and power gains.

Love ’em or hate ’em, burpees are like taxes – necessary, painful and everyone hates them!


Are you ready to take your workout to the next level? Then try ‘Squat thrusts with a pushup’ or ‘Up-downs’, a full-body exercise that’s sure to give you a high-intensity workout. It strengthens legs, glutes, core, shoulders, and upper torso. Here’s a 3-step guide to performing this exercise correctly:

  1. Stand with feet shoulder-width apart.
  2. Squat down, with hands flat on the floor.
  3. Kick feet back into a pushup position, keeping arms extended.

The benefits of this exercise are plentiful. It helps improve explosive strength and power, increases cardiovascular endurance, and promotes fat loss. To make it more challenging, add dumbbells or resistance bands, or perform it faster for higher intensity. Burpees are a great way to build power and overall body strength, so give this full-body exercise a try!

Benefits of Upper Body Training for Golf

To enhance your golf swing and power with upper body training, we will discuss the benefits of upper body training specifically for golf. Improved swing technique, increased drive distance, and reduced risk of injury are the three sub-sections that we will examine in this article. By understanding these benefits, you can effectively incorporate upper body training into your golf routine to improve your overall game.

Improved Swing Technique

Strengthen your upper body for an enhanced golf swing! Build arm strength, develop a strong core with crunches, sit-ups and planks, and stretch regularly for better shoulder mobility. Train your back muscles to maintain spine angle, and work chest muscles to improve posture and energy transfer. Spice it up with some plyometric exercises like medicine ball throws and plyo push-ups for explosive power.

Golfing isn’t just about technique enhancement. Regular exercise yields improved mental alertness and reduced stress levels – invaluable qualities when competing under pressure. Invest in weight training, focusing on core exercises, and you can lower your average score. Get ready to outdrive others and impress your golf buddies with your newfound upper body strength – but don’t forget to yell ‘fore’!”

Increased Drive Distance

Upper body muscle training can boost your golf drive distance. This can boost overall performance and accuracy on the course. Such benefits are:

  • Increased swing power from stronger forearms, biceps, triceps, shoulders and chest
  • Greater range of motion for the clubhead due to improved flexibility in chest and shoulder muscles
  • Stronger back results in better posture throughout the swing
  • Better core strength aids balance during a swing
  • Robust grip strength enables tight hold onto the club and more twist at impact, increasing ball speed off the clubface
  • Reduced injury risk due to strengthened rotator cuffs

The takeaway? Don’t overlook the potential of upper body training. Improved drive distance could mean victory in a tournament. Tiger Woods is a prime example. He works out several times per week between rounds. Physical fitness is vital for making shots under high-pressure situations.

Upper body training can lower the chances of being carted off the golf course!

Reduced Risk of Injury

Upper body training can reduce the risk of injury while playing golf. It helps with posture, swing motion, and stability. It can also increase endurance and strength. Plus, it keeps the spine healthy. A strong back leads to a more controlled and accurate shot.

Exercises can help with flexibility, mobility, and range of motion. They can also prevent injuries. Mark had a shoulder injury. He started upper body training with different weights. After a few months, he was back to his best!

So, why not try it? Get ready to power up your swings with this upper body training plan! Unleash golf on steroids!

Training Plan for Upper Body Strength and Power

To enhance your golf swing and power, you need a training plan for upper body strength and power. You can achieve this by following a weekly schedule and recommended sets and reps, while also incorporating tips for progression and variation.

Weekly Schedule

Gearing up for upper body strength and power training? Here’s a plan that’ll get you optimal results! Two intense days, two moderate days – plus rest days and warm-ups – all with varied intensity intervals.

The intense workouts should be conducted with high resistance (70-85% of max) and moderate ones around 50-70%, with lighter weights and more reps per set. Target different muscle groups each day – chest, back, shoulders, triceps and biceps – and don’t forget the cardio! Alternate mornings of running or cycling (but not on lift days).

Two dedicated rest days for recharging – but opt for active recovery like yoga or swimming. A note from a high school football team: with focus & commitment comes success – they won their state championship!

So don’t skip the warm-ups and get ready to feel the burn – just don’t blame us if you can’t lift your arms tomorrow!

Recommended Sets and Reps

Tailor your sets and reps to your goals, fitness level, and the exercises you’re performing to optimize your upper body strength and power training.

Prioritize compound movements that work multiple muscle groups for 3-5 sets of 8-12 reps. For isolation exercises, like bicep curls or tricep extensions, aim for 2-4 sets of 10-15 reps. To increase power and explosiveness, add plyometric movements like clap push-ups or medicine ball throws for 3-5 sets of 5-10 reps.

Progressively increase weight or resistance over time while maintaining good form. Ensure adequate rest periods between sets, one to three minutes based on intensity levels. Alternate between lighter weight higher rep schemes and heavier resistance with fewer reps to maximize results. Mix up your workouts for progression and variation.

Tips for Progression and Variation

To make your upper body workouts more powerful, here are five tips:

  1. Increase load gradually.
  2. Try new exercises.
  3. Supersets or dropsets?
  4. Adjust rep ranges.
  5. Use different equipment.

Shake up your routine in each session. Measure progress too. Each person needs a unique approach. A top tip? Challenge yourself and try new exercises outside your comfort zone. This way you can break boundaries and get the results you want.

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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