6 exercises that can help improve your golf game

Note: The exercises and/or stretches in this blog are not intended to replace the advice of your clinician. If you are unsure, please speak to your clinician before attempting any of the suggestions below.

If you enjoy golfing, you know that you are never done looking for ways to improve your score.

Golf specific exercise programs often focus on enhancing the stability of the lower body, increasing the mobility of the upper body, and improving strength through the trunk. 

These changes are advantageous because the combination of unrestricted upper torso movement with a stable pelvis likely allows for greater coiling of the body to generate more power in the swing.

The following 6 home exercises may help you improve your game by focusing on 3 components that play an important role in the golf swing: strength, mobility and balance.

Strength

Sidestep with a band

Place a band just above your knees and stand with your knees slightly bent and in line with your feet. Take small, slow and controlled side steps while maintaining tension on the band.

Take 10 steps in both directions.

Resisted swing

Using a long resistance band, step on one end of the band with one foot and hold the other end with both hands as if you are gripping a golf club. Perform a slow and controlled swing against the resistance band.

Repeat 10 times in the direction of your swing.

Mobility

Trunk rotation

Hold a golf club across your shoulders. In your stance position, slowly rotate your shoulders while keeping your eyes on the ground as if you are performing a backswing.

Return to normal position and repeat 10 times on each side.

Thread the needle

Start on all fours. Reach your left arm under your torso towards the right side, bending your right elbow to bring your shoulder and head towards the ground.

Hold for 3 seconds and slowly return to starting position

Repeat 10 times each side.

Kneeling lunge

Kneel on one leg with your front leg bent so that your knee is over top of your toes. Keeping your body upright and back knee on the floor, lunge forward until you feel a stretch in the front of your hip.

Hold for 3 seconds and slowly return to starting position

Repeat 10 times on each side.

Balance

Single leg golf swing

Start standing on your lead leg and get into a stable golf stance.Once in a stable posture, perform a slow and controlled swing while balancing on one leg.

Repeat 5 times on your lead leg, and 5 times on your trail leg.

Once this becomes easy, perform the exercise holding a club for added difficulty.

Why are these exercises important?

Studies have shown that in general, skilled golfers have better strength, flexibility and balance. More specifically, the research found that compared to less experienced players, skilled golfers tend to have:

• Greater torso rotation and hip abduction strength
   
• Greater torso rotational flexibility
   
• Greater shoulder range of motion
   
• Greater hip flexion and extension range of motion
   
• Better single leg balance

Research was done to link these factors to variables such as swing speed, ball speed, and drive distance and it was found that players who saw improvements in the above factors also saw:

• Increased club head and ball velocity
   
• Increased carry and total distance

Improvement takes dedication and time! Golf specific exercise programs focused on improving strength, mobility, and balance are often carried out 3-4 days a week for a duration of 8-12 weeks. 

Although improving your strength, mobility, and balance can play a role in enhancing your swing, one of the best ways to improve is to get out there and play.

If you’re interested in setting up an in-depth assessment with a clinician, book an appointment online or check our locations page to find a clinic near you.

This blog was written by Emily Karageorgos, a Physiotherapy student at The University of Toronto