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Best and Necessary Exercises for Golfers: Have You Missed Them Out?

Best and Necessary Exercises for Golfers: Have You Missed Them Out?
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Any sports required specific types of physical fitness. Golf is no exception to that. You must have brilliant footwork along with strong vision and power to sweep. To play the game successfully and to score high, you need a certain type of physical fitness. And for that, you need to do exercises regularly.

Golf is an intricate sport and like all sports, you have warm-ups or exercise that aid in the playing of the sport. With golf you can’t do any old exercise, you have to do those specifically targeting the muscles in use on the course while recreating the way you use them. Here in this post, we’d discuss the best and necessary Exercises for Golfers.

Now be prepared to warm up:

The most likely physical movement necessary for building full-body strength involves properly picking up a heavy weight off the ground, and raising it above your waist, shoulders, or head. This produces muscle contractions throughout the body and provides an important gravitational stimulus for bones. While you lift weights at certain gaps repeatedly, your muscles will be stronger and such exercise will also make your bones dense.

This full-body approach to strength is the opposite of isolation exercises—those that attempt to produce six-pack abs and bulging biceps. High-rep workouts may bulk you up, but may not be significant enough for bone health or adequate for strength gains. The typical gym workout, including free weights and the various types of high tech machines, is actually artificial because it does not mimic a natural workout.

Tests to do before considering exercising

But, you can’t start any exercises all on a fine morning. You have to know your physical strength for any particular exercise. It is true that golf is kind of relaxing, still, you don’t want to end up your day with serious pains at your limbs. Certain tests are needed to be done.

Pelvic Tilt Test: Set-up in five-iron posture with the arms across the chest. Tilt the pelvis anteriorly/forwards and tilt the pelvis posterior/backward. Do it only if there is clear ability to do both motions.
Toe Touch Test: Stand with the feet together and toes pointing forwards. Bend down from the hips forwards and try to touch the ends of the fingers to the tips of the toes, without bending the knees. If your hands touch your feet, you are fit for the game.

Bridge with Leg Extension: Starting supine with the knees bent, feet flat, knees and feet together, and arms extended out over the chest. Lift the pelvis up off the ground. Keep the belt line parallel to the floor, try and extend the right leg from the knee. Repeat the test on the other side. Try to perform the test for ten seconds on each side with no change in posture.

Lying Shoulder Mobility: Lie on your back with the arms in ninety/ninety positions. Make a fist with your thumbs up. Do both of your thumbs touch the ground? If yes, then practice it every day.

Trunk Rotation: Start by sitting on the corner of a square chair or stool with knees and feet together, body in an upright and erect posture and arms across the chest. You can use two golf clubs on the ground to make/extend the two 45-degree angles of the chair. Rotate the thorax both to the right and to the left as far as possible. Is the rotation 45-degrees equal on both rotations?

Single Leg Balance Test: Stand to face away from the corner of the wall. The shoulders should barely touch the wall and arms are down by the side of the body. Elevate one leg until the thigh is parallel with the ground. Once stable, close the eyes and see how long balance is maintained. Any repositioning of the foot and/or body (shoulders) touching the wall is considered the loss of balance. Can the balance be maintained on both sides for 25 seconds?

Exercises targeting the Back

On the course late in the round, when the pressure is on, the last thing a golfer needs is to be hunched over. A strong back and shoulders provide the posture needed for the address position and the all-important ability to repeat your swing. Now, we will talk about the appropriate exercises that you can perform while you are at the gym.

In the gym: While playing golf, you back portion is used much. Therefore, back problems are as common as bogeys. Nearly every muscle in the back is employed during a swing. There are four things to remember when working on your back: stretch first, squeeze your stomach muscles while you execute the exercise (the abs muscles complement the back), exhale as you perform the rep (not after) and avoid being hunched over.

SEATED ROW: This is one of the best exercises for golfers. Sit tall and upright. Keep your shoulders back. Now pull the handles toward you as if you were rowing. If the machine you’re using allows you to work one arm at a time, do that.

Exercises targeting the Arms

On the course: Strengthening your arm muscles will increase your clubhead speed, which will lead to increased length off the tee. Stronger arms also help you execute shots around the green and from the rough.
In the gym: Many arm exercises can be done without the aid of gym equipment, although it helps to have a flat bench (below left) and some dumbbells handy. It should come as no surprise that arm strength, stamina, and flexibility will definitely help your game. I don’t recommend using heavyweights. This will make the muscles bulky and can impede your swing.

TRICEPS DIP: This is very effective for strengthening your muscles and improving your performance on the golf course. Using a flat bench, go from a straight-arm position to having your arms bent at the elbow at a 90-degree angle, then push back up. Keep the back straight.

DUMBBELL SHOULDER PRESS: As you push up; keep the palms facing each other. Use a weight you can easily lift 12 to 20 times.

[Also read here: Best 5 Golf Rangefinders to Improve Your Golfing Skill]

Exercises targeting the Legs

In the gym: If you ever take the advice of the professional golfers, they will tell you that without a solid base, their swing would crumble. Balance and strength in the thigh, calf, and glutes will lead to a powerful, fluid swing. Cardiovascular exercises like jogging will help, but some weight training coupled with stretching is a must for this part of the body.

On the course: During the backswing, the legs are your foundation. During the downswing, the legs are the engine that powers the machine. And by the end of a round, the stamina you build in your legs can be the difference between winning and losing a match–especially if you are walking with a golf bag on your back.

DUMBBELL SHOULDER PRESS: Use one leg instead of two to improve strength and stability in your weaker leg. Work the thigh, calf, and glutes by pushing the sled up the incline. Then repeat.
SINGLE-LEG EXTENSION: From a seated position, extend the legs away from the body and then back down to work the thighs.

Exercises targeting the Abs

In the gym: Not only do the abdominal muscles play an important role in the swing, they also complement the back muscles. Strong abs will help you get more mileage out of a bad back. Doing a lot of reps and stretches are the key to score high at golf court.

On the course: If you have strong abs, you can rotate your torso speedily. Strong abs increase the speed with which the body unwinds, adding distance to your shots. They also provide stamina to repeat the rotation and increase accuracy.

ABDOMINAL MACHINES: On the first machine start in the upright position and bring the elbows down to the knees. On the second, the lower body is still, while the upper body twists up to 90 degrees to the side.


Exercises are vital to staying fit and healthy, no matter in which sports you are in. Golf exercises are crucial for an exhilarating round of games. Without proper exercising, you run the severe risk of hindering your true playing potential, as well as damaging yourself.

Related Readings:
1. How Kids Get Benefitted from Golf
2. Putting Green managements
3. How to Achieve Perfect Golf Swing
4. Health Benefits of Playing Golf
5. Advantages and Disadvantages of Playing Golf
6. How to Get Better at Golf
7. How to Fix Easy Golf Swing


  1. I don’t think these exercises are necessary when you play golf. Stretching, jogging, and squatting may just be enough.

    • Yes, but I think for us to endure walking and playing under the heat of the sun while on the course for several hours, we have to do a lot of exercises.

  2. Thank you for this article Mark!
    Yes, of course exercise is necessary for different sports activity. Not just for sports, but as part of achieving good health, we should exercise daily. Along with the exercise is the proper diet for us to be able to maintain fitness.

    • I agree with you Jack. Not just exercise but we also have to be conscious with the food that we eat. The food we take every day has to be healthy.

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