Golfers, both amateur and professional, recognise the importance of physical fitness. It’s pivotal in developing a powerful, consistent golf swing, not to mention being a vital aid in maintaining balance and composure during close-range shots.

Whether you’re looking to improve golf driving distance, overall stamina, or stability, or even reduce your risk of injury while playing golf, these essential exercises can be worth getting up to speed with. Incorporating them into your routine can provide a huge enhancement to your performance and overall abilities on the green.

At Golf Swing Systems, we believe that combining regular physical activity, exercise and training with quality practice using our top-of-the-range simulation systems will give you no better regime. Along with our nets, mats and a wide range of innovative training aids, you can give yourself the optimal environment for golf practice and self-improvement. 

Try these exercises and see how dramatically they elevate your golf game.

Core Exercises for Golf

1. Medicine Ball Throws

The swing is fundamentally a rotational movement# in the game of golf. As such, medicine ball throws make an excellent exercise for developing the explosive power needed for distance.

How to perform: Stand perpendicular to a wall, holding a medicine ball at chest height. Rotate away from the wall, loading your back hip and shoulder, then rotate toward the wall while throwing the ball. Catch the rebound and repeat.

This exercise mimics the rotational forces in your golf swing and builds the core strength essential for transferring power from your lower body to the club. Before long, you’ll quickly feel the difference in your swing power and rotation.

2. Planks 

A strong core is the foundation of a stable driving shot. Planks build the isometric strength needed to maintain posture throughout your swing.

Standard plank: Hold a push-up position on your forearms, keeping your body straight from head to heels. Try bursts of 30, 60 or 90 seconds and see how long you can last.

Side plank: Lie on your side, supporting your weight on one forearm and the side of your foot, with your body forming a straight line.

Practice these exercises regularly, then test your improved core stability with your golf simulator to observe how a stronger core improves swing consistency.

Lower Body Strength Exercises

3. Bulgarian Split Squats

Without lower body strength, you won’t have sufficient power to build from the ground up, nor will you have enough balance throughout your swing. It’s a fine balancing act.

How to perform: Stand in a lunge position with your back foot elevated on a bench. Lower your body until your front thigh is parallel to the ground, then push back up.

This single-leg exercise builds strength while addressing any imbalances between your sides.

4. Hip Hinges (Deadlift Variations)

The hip hinge pattern is fundamental to an effective golf posture and swing.

How to perform: Stand with your feet shoulder-width apart, knees slightly bent. Push your hips backwards while maintaining a neutral spine, then return to the starting position by squeezing your glutes.

Master this movement pattern to improve your posture and generate more power through impact. Practice with light weights initially, focusing on perfect form.

Upper Body and Shoulder Exercises

5. Resistance Band Pull-Aparts

Shoulder stability is essential for controlling the club throughout your swing.

How to perform: Hold a resistance band with both hands at shoulder height. Keeping your arms straight, pull the band apart by squeezing your shoulder blades together, then slowly return to the starting position.

This exercise strengthens the muscles between your shoulder blades, improving your ability to control the club through the backswing and follow-through.

6. Band Rotations

These exercises specifically target the rotational movement patterns of the golf swing.

How to perform: Attach a resistance band to a fixed point at waist height. Stand with the anchor point to your side, holding the band with both hands. Rotate away from the anchor, maintaining stable hips and allowing your shoulders to turn fully. These can also be done on a cable machine with appropriate weights and hand grip attachments.

When combined with regular practice sessions using your golf simulator, this exercise helps develop the coordination between your upper and lower body rotations.

Explore Premium Golf Products to Complement Your Exercise Regime

For optimal results, perform these exercises regularly as part of your weekly training regime, ensuring enough active recovery and rest. Combine this physical anaerobic exercise with cardiovascular fitness exercises and regular practice using a highly-rated golf simulation system.

As the old saying goes, practice makes perfect. Even 15-20 minutes of targeted exercise several times a week can yield significant improvements in your golf game when combined with quality practice.

At Golf Swing Systems, we understand that improving your golf game requires both physical preparation and regular practice. Our top-of-the-range golf simulation systems and training aids are designed to help you create a personalised, bespoke training setup that suits your lifestyle, playing habits, and skill level. Contact us today to see how we can help you get on the right path towards golf excellence.