5 Golf Exercises To Hit It Longer

Improving your golf game isn’t just about perfecting your swing or selecting the right club—it’s also about conditioning your body. Strengthening key muscles can add distance to your drives, making your game more competitive and enjoyable. Here are five golf exercises you can do to hit it longer. Let’s quickly list them before diving into the details:

1. Planks for Core Stability
2. Russian Twists for Rotational Strength
3. Squats for Lower Body Power
4. Deadlifts for Overall Strength
5. Band Pull-Aparts for Shoulder Health

1. Planks for Core Stability

Why It Helps: A strong core stabilizes your body during the swing, allowing for more powerful rotation and balance. Planks target not just your abdominal muscles but also your back, giving you the foundation you need for a powerful swing.

How to Do It: Lie face down on the floor. Prop yourself up on your elbows and toes, keeping your body in a straight line from head to heels. Hold this position for 30 seconds to start, increasing the duration as you get stronger.

2. Russian Twists for Rotational Strength

Why It Helps: Golf is all about rotation. The power of your swing comes from the ability to rotate your torso quickly and controlled. Russian twists strengthen the oblique muscles, crucial for that twist in your swing.

How to Do It: Sit on the ground with your knees bent, feet lifted slightly off the floor. Hold a weight or medicine ball with both hands. Lean back slightly, keeping your spine straight, and rotate your torso to the left, then to the right, to complete one rep. Aim for 10-15 reps per set.

3. Squats for Lower Body Power

Why It Helps: The force of your golf swing starts in your legs. Squats build strength in your quads, hamstrings, and glutes, giving you a stable base and explosive power.

How to Do It: Stand with your feet shoulder-width apart. Extend your hands in front of you for balance. Lower your body as if sitting back into a chair, keeping your back straight, until your thighs are parallel to the floor. Push back up to the starting position. Start with 3 sets of 10 squats.

4. Deadlifts for Overall Strength

Why It Helps: Deadlifts are excellent for building the posterior chain muscles, which include your back, glutes, and hamstrings. These muscles are essential for a powerful golf swing and for preventing injuries.

How to Do It: Stand with your feet hip-width apart, a barbell in front of your shins. Bend at your hips and knees, and grab the bar with an overhand grip. Keep your back straight as you stand up with the barbell, lifting with your legs and hips, not your back. Lower it back down after a short pause. Aim for 3 sets of 8 reps.

5. Band Pull-Aparts for Shoulder Health

Why It Helps: Strong and flexible shoulders are crucial for golfers. Band pull-aparts work on the rear deltoids and the muscles around your shoulder blades, improving posture and reducing the risk of shoulder injuries.

How to Do It: Hold a resistance band in front of you at chest height, gripping it with both hands shoulder-width apart. Keep your arms straight and pull the band apart, bringing it towards your chest. Slowly return to the starting position. Perform 3 sets of 15 reps.

By incorporating these exercises into your routine, you’ll build the strength and stability needed to hit the ball further and improve your overall game. Remember, consistency is key, so stick with it, and you’ll see results on the course.