Let’s face it — golf might look slow-paced and relaxing, but playing it well takes real strength, power, and control. It’s not just about perfecting your swing; it’s about building a body that can deliver that swing consistently, without pain or fatigue. And that’s where strength training comes in.
Whether you’re a weekend golfer or you’re dreaming of breaking 80, adding the right exercises to your weekly routine can improve your distance, balance, and accuracy. So if you’re ready to hit longer drives, stay injury-free, and walk off the 18th hole feeling fresh, this guide is for you.
We’re breaking down 15 strength training exercises that are specifically great for golfers. No fluff — just real, effective movements that’ll help your game and your body.
1. Rotational Medicine Ball Throw
Golf is a rotational sport — so train like it.
How to do it:
- Stand sideways to a wall.
- Hold a medicine ball at your chest.
- Twist your torso and explosively throw the ball into the wall.
Why it works:
It trains power through your core and hips, which directly translates to a faster, more controlled swing.
2. Deadlifts
This full-body move builds strength from the ground up.
How to do it:
- Stand with feet hip-width apart and barbell over your midfoot.
- Hinge at the hips, grab the bar, and lift it up while keeping your spine straight.
Why it works:
Deadlifts strengthen your glutes, hamstrings, and lower back — crucial for generating power in your golf swing.
3. Goblet Squats
Simple, safe, and super effective.
How to do it:
- Hold a dumbbell or kettlebell at your chest.
- Sit your hips back and squat down, then return to standing.
Why it works:
This helps with lower body strength and balance — both needed to maintain posture during your swing.
4. Single-Leg Romanian Deadlifts
Golf requires balance, and this move trains just that.
How to do it:
- Hold a dumbbell in one hand.
- Hinge at the hips and lift one leg back as you lower the weight toward the ground.
- Keep your back straight and return to standing.
Why it works:
It strengthens your glutes and hamstrings while challenging your balance and stability — perfect for golfers.
5. Plank with Arm Lift
Your core is the engine of your swing.
How to do it:
- Get into a forearm plank.
- Lift one arm straight ahead, hold briefly, then switch sides.
Why it works:
This builds core strength and stability while teaching your body to resist unwanted movement — key for swing control.
6. Split Squats
These mimic the position of your legs during a swing and improve single-leg strength.
How to do it:
- Stand in a lunge position.
- Lower your back knee toward the floor, then push back up.
Why it works:
Split squats build lower body control and help with balance during weight shifts in your swing.
7. Cable Woodchop
The name says it all — this one mimics the golf swing.
How to do it:
- Stand sideways to a cable machine.
- Grab the handle high and pull it diagonally down across your body like you’re chopping wood.
Why it works:
It strengthens the rotational core muscles and gets your body used to generating torque through the hips and torso.
8. Dumbbell Row
Upper body strength matters, especially for posture and grip.
How to do it:
- Place one knee and hand on a bench.
- Row a dumbbell up with the opposite hand, keeping your back flat.
Why it works:
Strong lats and upper back help you maintain spine angle during your swing and prevent injury.
9. Resistance Band Rotations
Perfect for warming up or strengthening swing muscles.
How to do it:
- Attach a band to a fixed point.
- Hold it with both hands and rotate your torso like you’re swinging a club.
Why it works:
This builds rotational power and control with less joint stress than heavy weights.
10. Pallof Press
This one doesn’t look tough — but it is.
How to do it:
- Stand or kneel with a resistance band to your side.
- Hold the band at your chest, then press it straight out without letting your body rotate.
Why it works:
It trains your core to resist rotation, giving you better control and stability during your swing.
11. Farmer’s Carries
Grip strength and shoulder stability? This one delivers.
How to do it:
- Grab a heavy dumbbell in each hand.
- Walk in a straight line while keeping good posture.
Why it works:
Farmer’s carries help your grip, traps, and core — all of which are vital for a consistent swing.
12. Glute Bridges
Your glutes are the powerhouse of your lower body — train them.
How to do it:
- Lie on your back, knees bent, feet flat.
- Drive your hips up and squeeze your glutes at the top.
Why it works:
Strong glutes = better hip rotation and less lower back stress.
13. Reverse Lunges with Rotation
Combines leg strength with core rotation.
How to do it:
- Hold a dumbbell or medicine ball.
- Step back into a lunge, then rotate your torso toward the front leg.
- Return to start.
Why it works:
It challenges your balance, strengthens the legs, and improves rotational flexibility — all in one move.
14. Lat Pulldowns or Pull-Ups
Your lats help stabilize your upper body and power through your swing.
How to do it:
- Use a lat pulldown machine or do bodyweight pull-ups.
- Focus on squeezing your shoulder blades down and together.
Why it works:
They strengthen the entire upper back, which helps keep your swing path solid.
15. Hip Thrusts
Want more power off the tee? Strengthen those hips.
How to do it:
- Sit on the ground with your upper back on a bench.
- Roll a barbell over your hips, drive through your feet, and lift your hips until your body forms a straight line.
Why it works:
Explosive hip strength is a key driver of distance in your swing.
Final Thoughts
Golf might not look like a gym sport, but if you want to improve your swing, stamina, and overall performance, strength training is a game-changer. These 15 exercises focus on exactly what golfers need — from rotation and balance to power and injury prevention.
Don’t worry about doing them all at once. Start small. Maybe 2-3 workouts per week, picking 5-6 of these moves each time. In a few weeks, you’ll not only feel stronger, but you’ll probably notice better control and more consistency in your game too.
