The golf game—the players just swing, walk, and smile—easy, right? But here’s the truth: golf is a full-body workout in disguise!
When you swing a golf club, you’re not just using your arms. You’re using your legs to stay balanced, your hips to rotate, your back and core to generate power, and your shoulders to guide the swing. That’s a lot of muscle work packed into one smooth motion!
Now, imagine doing that over and over, for 18 holes, in the hot sun. It’s no surprise that even pro golfers train like athletes. That’s where golf weight training workouts come in.
Even if you’re just a weekend player, adding the right weight training can help you play better, feel stronger, and enjoy the game more.
So, if you want to level up your golf skills and swing like the pros, it’s time to get serious about strength. Let’s dive into how golf and weight training go hand in hand!
Why Golfers Need Weight Training
A powerful golf swing relies on a combination of strength, explosive power, and rotational speed. Golf weight training workouts strengthen the muscles that drive your swing, from your core to your legs, ensuring you can transfer force efficiently from the ground up.
Another reason is that golfers are prone to injuries like lower back pain, shoulder strains, and elbow issues due to repetitive motions and improper mechanics. Weight training builds strength and stability in key muscle groups, reducing the risk of injury.
For example, strengthening your core and glutes helps stabilize your spine during rotation, while shoulder exercises improve joint resilience. Incorporating flexibility and mobility work further protects against strains and sprains.
But the benefits of weight training don’t stop at injury prevention or swing mechanics. A well-rounded strength program also helps you play with more consistency and speed.
As your muscles get stronger and more coordinated, you’ll gain better control over your swing, and that precision leads to better ball striking and repeatable performance.
Think of it as training your body to “remember” the perfect swing every time.
You’ll also notice a major boost in stamina. With increased endurance and stronger muscles, you’ll stay energized through all 18 holes, even in tough conditions.
And let’s not forget the mental game. Strength training demands focus, discipline, and goal-setting—all skills that carry directly onto the course.
Which Muscles Should Golfers Work Out?
To maximize the benefits of your golf weight training workouts, it's essential to focus on the right muscle groups.
1. Core Muscles
Your core—encompassing the obliques, transverse abdominis, and lower back muscles—is the powerhouse of your swing.
Strong obliques drive rotational force, while the transverse abdominis stabilizes your spine and pelvis, preventing injury. Lower back strength supports posture, ensuring you maintain proper form throughout your swing.
2. Hip Flexors
These muscles facilitate hip rotation, a critical component of generating power during your swing.
3. Gluteal Muscles
Your glutes provide stability and explosiveness during the downswing and follow-through, helping you transfer energy efficiently.
4. Quadriceps and Hamstrings
These leg muscles support posture and generate ground force, contributing to a powerful swing.
5. Latissimus Dorsi
The lats play a key role in shoulder rotation, especially during the backswing, allowing for a wider range of motion and better control.
10 Golf Weight Training Workouts
Perform 2-4 sets of 8-15 reps for strength and power endurance, focusing on quality movement over maximum weight. Always warm up thoroughly!
1. Rotational Medicine Ball Throws
Mimics the explosive rotational force of the downswing, training your core to generate power quickly.
How-To:
1. Stand sideways (feet shoulder-width, knees slightly bent) to a sturdy wall or partner, holding a med ball (start light!).
2. Rotate away from the target, loading your back hip.
3. Explosively rotate your hips and core towards the target, whipping your arms to throw/slam the ball.
4. Catch or retrieve and repeat. Alternate sides.
Pro Tip - Focus on initiating the movement with your hips, letting your arms follow. Don't just arm-throw!
2. Deadlift
Builds the foundational leg and hip power crucial for driving force up from the ground through your swing. Enhances stability and protects the lower back.
How-To:
1. Stand with feet hip-width apart, bar over mid-foot.
2. Hinge at the hips, bend knees slightly, grip bar just outside the legs (overhand or mixed). Keep back straight, chest up.
3. Drive through heels, extending hips and knees powerfully to stand tall, pulling the bar close. Squeeze your glutes hard at the top.
4. Hinge back down with control.
Pro Tip - Maintain a neutral spine throughout. Think "proud chest." The power comes from driving the hips forward, not pulling with the back. Hold that glute squeeze!
3. Bench Press
Develops upper body pushing strength and stability, crucial for controlling the club at the top of the backswing and through impact. Contributes to overall power.
How-To:
1. Lie on a bench, feet flat. Grip bar slightly wider than shoulder-width.
2. Unrack the bar, lower it with control to mid-chest.
3. Press powerfully back up, fully extending arms without locking elbows.
4. Keep shoulder blades retracted and down.
Pro Tip - Don't bounce the bar off your chest. Control the descent (2-3 seconds), pause briefly, and then explode up. Maintain a slight arch in your lower back (natural, not excessive) and keep your glutes on the bench.
4. Shoulder Press
Builds pressing strength overhead, crucial for club control, especially at the top of the backswing. The standing position forces your core to engage intensely for stability, mimicking athletic demands.
How-To:
1. Stand tall, feet shoulder-width, core braced.
2. Hold the bar at shoulder height, hands slightly wider than shoulders, elbows pointing down.
3. Press bar straight overhead until arms are fully extended (without locking elbows).
4. Lower bar with control back to shoulders.
Pro Tip - Keep your ribcage down and core tight throughout – don't let your lower back arch excessively as you press. Press straight up, not forward. Control the descent.
5. Bent-Over Wide Row
Strengthens the critical muscles that retract and stabilize the shoulder blades, essential for maintaining good posture throughout the swing and generating width/power in the backswing. Protects shoulders.
How-To:
1. Hinge at the hips, knees slightly bent, back straight, torso near parallel to the floor.
2. Grip barbell wide (1.5x shoulder width).
3. Pull the bar towards your lower chest/upper abs, squeezing your shoulder blades together.
4. Lower bar with control.
Pro Tip - Keep your chest proud and back flat. Initiate the pull by retracting your shoulder blades, then bend your elbows. Avoid using momentum – control the weight. Think "elbows high and wide."
6. Dual-Handle Straight-Arm Glute Bridge (Using Cable Machine/Bands)
Isolates and powerfully activates the glutes – your primary power generators. Builds explosive hip extension strength essential for the downswing. Excellent for posterior chain health.
How-To:
1. Lie on your back near a low cable pulley or anchored resistance band.
2. Attach handles to ankles or use ankle cuffs. Knees bent, feet flat.
3. Drive through heels, powerfully extending hips upwards, squeezing glutes maximally at the top.
4. Keep arms straight by your sides, pressing handles down for stability. Lower with control.
Pro Tip - Avoid arching your lower back excessively at the top. Focus on driving your hips up using your glutes, not your lower back. Hold the peak contraction for 1-2 seconds.
7. Bulgarian Split Jump with Arm Swings
Develops explosive single-leg power and dynamic stability, directly translating to the powerful leg drive needed in the downswing. The arm swing mimics the golf swing coordination.
How-To:
1. Stand in a split stance, back foot elevated securely on a bench/box.
2. Lower into a lunge.
3. Explosively jump upwards, swinging arms powerfully overhead (like initiating downswing).
4. Land softly back in the lunge position, absorbing the impact.
5. Immediately jump again. Repeat reps on one leg before switching.
Pro Tip - Land softly with control – don't let your front knee cave inward. Maintain an upright torso. Focus on explosive power up.
8. Bodyweight Single Leg Romanian Deadlift (SL RDL)
Improves single-leg stability (critical during the swing), strengthens the posterior chain unilaterally (fixing imbalances), enhances balance, and teaches proper hip hinging to protect the back.
How-To:
1. Stand tall, feet hip-width. Shift weight to one leg, with a slight bend in the knee.
2. Hinge at your hips, keeping your back straight, as you extend the free leg straight back.
3. Lower your torso until it's nearly parallel to the floor or you feel a stretch in your standing hamstring.
4. Squeeze the glute to return to the start. Repeat all reps on one side before switching.
Pro Tip - Keep your head, spine, and back leg in one straight line. Focus on pushing your hips back, not just bending down. Use a wall or chair for balance if needed initially.
9. Lateral Lunges + Curtsy Squats (Combined)
Builds lateral stability and strength in the hips, crucial for resisting sway and maintaining posture during rotation. Improves dynamic mobility needed in the swing. Excellent for injury prevention.
Lateral Lunge:
1. Stand tall.
2. Step wide to the side with right foot, shift weight right, bending right knee and pushing hips back (left leg straight).
3. Push back to start.
Immediate Curtsy Squats:
4. From the center, step right foot diagonally behind left leg (like a curtsy), bending both knees and lowering hips.
5. Push back to the center. That's 1 rep.
6. Repeat sequence for reps, then switch leading leg.
Pro Tip - Keep your torso upright and core engaged. Control the movement, especially the transition. Ensure knees track over toes, don't collapse inward.
10. Planks with Rotation
Builds the core stability needed to resist unwanted movement during the swing, leading to better balance, control, and power transfer. Essential for protecting the spine.
How-To:
1. Start in a forearm plank position, body straight from head to heels, core braced.
2. Slowly lift one arm, rotating your torso to reach that hand towards the ceiling. Keep your hips as still as possible.
3. Hold briefly, then slowly return. Repeat on the other side.
Pro Tip - Move slowly and deliberately. The goal is minimal hip movement – imagine your pelvis is locked in place. Engage your obliques hard during the rotation.
Train and Play the Golf Pro Way
By integrating these golf weight training workouts into your routine, you’ll be well on your way to stronger, safer, and more powerful swings.
Weight training not only amplifies your performance but also protects you from countless golf-related injuries and boosts your overall athleticism.
For those seeking even more tailored progress, Speediance offers advanced golf programming and smart, guided workout solutions to optimize your training.
Now it's your turn: Try these golf weight training workouts and let us know how your swing transforms! Share your progress or questions in the comments, and connect with the Speediance community for ongoing support and inspiration.
Frequently Asked Questions (FAQs)
1. How many days a week should I do golf weight training workouts?
Most recreational golfers benefit from 2-3 strength sessions per week, balanced with regular practice and some mobility or cardio work.
2. I don’t have access to smart gym equipment. Can I still do these workouts?
Absolutely. All the exercises listed can be performed with standard equipment or even with bodyweight, making them accessible to everyone.
3. Can beginners do these golf weight training workouts?
For sure! Start with light weights or just your bodyweight, focus on form, and gradually increase intensity as your comfort and strength grow.
4. How soon will I see results in my golf game?
Many golfers notice improvements in swing speed, distance, and consistency within a few weeks of regular strength training, especially when paired with consistent skill practice.
