By Ryan Williams, NSCA Certified Trainer, B.S. Exercise Science

Golf is a great summer sport, and one that I personally enjoy every year.  There is nothing better than spending time outside on a nice summer day chasing around a little white ball.  From a physiological perspective, a golf swing is very unique.  Rotation, stabilization, power production, proper mobility and control are all components of every single swing.  Our golf focused training should reflect the complexities of a swing as well.  The following exercises are some of my favorites to address these needs, and if performed 2-3 times per week can greatly improve your golf game. The benefits of a strength routine will decrease risk of injury, increase flexibility and range of motion, provide more stability, and increase power to provide more distance.

These exercises won’t fix issues in your swing mechanics but it will allow you greater control of your swing to correct anything that may need fixing.

Hip Bridge

This basic exercise is very effective at engaging your glutes and allowing for more control through hip extension.  The stronger the hip extension, the further you can hit your ball and who doesn’t want that!

• How it’s done- Laying on your back with your feet flat on the ground, just outside hip width and a bend in your knees.  Press your heels down into the ground and squeeze your glutes to extend your hips up to the ceiling. Hold for a split second then lower and repeat. 3 sets of 15-20 repetitions.
• Advanced- perform the bridges one leg at a time or with a weight on your hips.

Cable/Resistance Band Rotation

Rotation of the trunk during a swing generates power and distance.  This exercise whether done on a cable machine or with a resistance band, increases rotational strength by targeting the obliques.

• How it’s done- standing perpendicular to the cable or band with feet in a swing stance width, hold the arms extended with both hands on the handle.  Brace the core by drawing the belly button to the spine and rotate around 90 degrees.  Control the movement and visualize leading with your belly button to ensure core control.  Perform this movement as fast as you can while still maintaining proper form and control. 3 sets of 12-15 rotations each direction (working each direction is an excellent way to decrease risk of injury and avoid asymmetries)
• Advanced- perform rotations while standing on the flat side of a BOSU ball.

(Seen using a TRX Rip Trainer)

Half-Kneeling Chop

Stability, in the back swing in particular, allows for a more consistent swing which can then produce a more consistent ball contact.  This exercise uses anti-rotation to allow for greater stability of the trunk which in turn, also decreases risk of injury.

• How it’s done- Using a cable machine with a single handle attachment positioned above you, assume a kneeling position perpendicular to the cable with the knee closest to the machine up.  Grab the handle with both hands and brace your core and in particular, your glute of your up leg.  Staying as still as you can with your trunk and legs, pull the hands across your body with arms straight and down to your outside hip.  3 sets of 12-15 repetitions each direction.

Kettlebell swing

Hitting a golf ball a great distance requires power which comes from your hips. Similar to the hip bridge, the kettlebell swing works on hip extension but in a dynamic fashion.  When you hit a golf ball, the explosion of your hips happens in the blink of an eye which is exactly what a kettlebell swing accomplishes. *disclaimer- the kettlebell swing is a learned skill and best done with supervision if never done before. Let a 3CLICK trainer know if you need assistance learning this movement which I highly recommend you do (I’m slightly obsessed with kettlebells….)

• How it’s done- approach a bell sitting at least a foot in front of your feet with your feet shoulder width apart and toes slightly pointed out. Grab the bell with both hands and a bend in your knees.  Brace your core and ‘hike’ the bell like a football between your legs.  As it travels behind you, hinge your hips and explode forward.  Let the bell travel up to chest height with your arms straight.  As it lowers, wait until the bell pulls your torso down and hinge at the hips.  When it is between your legs, repeat the explosion forward for rep #2.  3 sets of 15-20 repetitions.
• Extra difficult- perform single arm swings.  Keep form similar but utilize one arm at a time.  Keep shoulders square throughout.
  • A Couple Keys:
  • Vertical plank at the top. Make sure to stay vertical at the top to avoid overextending and putting pressure on your back. Brace your core at the top like you are about to be punched in the stomach (or tickled haha).
  • Keep your knees ‘soft’. Try not to straighten your legs and lock out your knees.
  • Don’t control bell with your arms. Let the momentum from your legs move the bell, your arms are just there to guide the bell.
  • MAKE SURE TO HINGE! Don’t squat with your swing, we want to focus on hinging your hips to engage your entire posterior chain.

(See a video demonstration here)

Single Arm Bench Press

Shoulder stability and upper body strength are important aspects of a golf swing.  This exercise utilizes a ton of core strength and shoulder stability if done properly.

• How it’s done- Laying on a bench with a dumbbell in one hand, held just underneath your armpit with palm forward.  Brace your core to keep body in line and exhale as you press the weight up over your sternum.  Control the movement down to the starting position and repeat. 3 sets of 10-15 repetitions each arm.
• Extra difficult- perform with shoulders on a stability ball in a bridge position instead of a bench.

Consistent strength training can greatly improve a golf swing and these 5 exercises are a great place to start. Fore!! 

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