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5 Home Exercises For Golfers


There are many simple home exercises for golf you can do from home which will have a big impact on your game. Below are 5 very simple but effective ones to get you started.

You don’t need any specialised equipment and they are suitable for all ages and fitness levels.

Try 5-10 reps of each exercise in a circuit fashion and aim to complete 3 circuits. On exercises where you’re working one side at a time remember to do both sides. This can be done daily.

Home Exercises for Golf

Split Squat

This is a lower body exercise that works on mobility, stability, and strength. The narrow stance will reduce your base of support and challenge your stability. In this exercise you’re primarily working your front leg, so keep the majority of your weight centered over the middle of your front foot.


Deadbugs are a great way to train your abdominal muscles. Having strength in your midsection is important in the golf swing for being able to effectively transfer power from your lower body to your upper body. The key during this exercise is to keep your lower back flat against the ground. That will ensure you really work the abs.

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Push-ups are an extremely beneficial exercise when performed well. Most people do not set up correctly however and bounce through half range of motion reps. The dowel rod on my back in the video above illustrates the correct set up position and technique. Notice how the body moves as one piece in a nice controlled tempo. This ensures adequate stress on the right muscles. The push-up is a moving plank.

If this type of push-up is too difficult for you currently, elevate your hands onto the side of a sofa, table, or counter top.

Pelvis Rotation

Everyone has watched how well the pro’s can separate their hips from their upper body when starting the downswing. This separation stretches the torso muscles loading it with power and helps your sequence. Both are key for powerful golf swings. During this exercise make sure you rotate your hips while keeping your upper body still. This is a great way to improve the mobility required to create some separation. You should feel a big stretch in your obliques, the muscles on the sides of your midsection.

Full Body Turn

This is an excellent exercise to increase how much you can rotate in the backswing and also improve flexibility on the trail shoulder. You can use the golf club to assist your turn and go further than you could otherwise. You should feel a big strength around the rib cage, mid back and shoulders during this exercise. This is a great exercise to do before you play or hit balls.

If you’re interested in taking your golf fitness to the next level and gaining 5-7 mph of club head speed in 12 weeks you may be interested in the Fit For Golf App. You can also follow me on Twitter where I frequently give out tips, like this tweet that pertains directly to this article!

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