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Golf Exercises

Toning Up Those Golf-Specific Muscles

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Golf exercises are those that specifically target the muscles used during the golf swing. Golfers can improve their swings in various ways by incorporating golf exercises into a workout routine: lengthening the backswing, improving rotation, strengthening wrists and forearms and the muscles of the core.

When adding a new exercise to your routine, always go slow and pay attention to form. Consult a physician before beginning any new exercise routine, especially if you have health concerns.

When finished here, check out the Golf Fitness homepage for more.

Full Swing Drill with Fitness Tubing

Fitness tubing is the stretchy workout material that you can attach to a door, for example, and work out using the resistance provided by the bands. It's great for golf exercises because you set up and pull on the tubing in a way that mimics the motions of the golf swing. Which is what this exercise demonstrates.

Backswing Drill with Dumbbell

A strength-training drill that has the golfer moving a dumbbell through the motion of the golf swing, using the lead hand.

Strengthen Hip Abductor Muscles to Improve Weight Shift

Hips and Weight Shift
Courtesy of Golf Fitness Magazine; used with permission
A good weight shift is important in the golf swing. One way to help improve your weight shift is to work on strengthening your hip abductor muscles. This can lead to a much better hip rotation during the swing.

Stationary Swing with Medicine Ball

Similar to the Backswing Drill with Dumbbell listed above, this one uses the resistance provided by a heavy object - the medicine ball - to build up the muscles involved in the golf swing.

Downward Wood Chop with Medicine Ball

The core rotational muscles are the main muscles that need to be strengthened if the goal is to add swing speed and distance. The Downward Wood Chop targets those muscles.

Rotational Lunge with Medicine Ball

If you like working out with a medicine ball, here's another option. This golf exercise is a "functional training" one - that means it works the entire body.

"Openers" Lower Back Exercise

Openers Lower Back Exercise
Photo courtesy BioForceGolf, Inc.; used with permission
The lower back is an area of concern for many golfers. Strengthening it is a great way to guard against injury. "Openers" is a stretch for the lower back that can help with flexibility and strength in that area.

Alternating Arm and Leg Extension

Another option for working on strengthening the lower back and adding flexibility.

Exercise for Strengthening Wrists

The "Golf Wrist-Cock Exercise" targets, of course, the wrists, and the wrists play important roles in the swing: controlling the club through impact, and adding power.

Straight Leg Rotational Hamstring Stretch

It doesn't just work the hamstrings, this golf exercise also targets the lower back and the golfer's mid-section, or core.
Related Video
Golf Swing Basics
Correct Posture
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