As golf season kicks into high gear, now is the perfect time to focus on golf-specific fitness to improve your game and prevent injuries. A strong, flexible body leads to a more powerful swing, better control, and increased endurance on the course. Whether you are a weekend golfer or a dedicated player, taking time to build strength, increase mobility, and improve flexibility will help you perform at your best.
Core strength plays a key role in generating power and stability throughout your swing. Hip mobility allows for a smoother, more efficient turn, reducing strain on the lower back. Shoulder and upper body flexibility contribute to a full range of motion, helping to prevent stiffness and improve overall swing mechanics.
By incorporating simple stretches and exercises, you will step onto the course feeling stronger, more flexible, and ready to play your best round yet.
Core Strength for a More Powerful Swing
A strong core helps with balance, posture, and generating power in a golf swing.
Planks – Hold for 30-60 seconds.
Russian Twists – Sit with knees bent, twist side to side with or without a weight (10-15 reps per side).
Bird Dogs – On hands and knees, extend opposite arm and leg, hold for a few seconds, then switch (10 reps per side).
Hip Mobility for a Smoother Turn
Golf requires a lot of rotation in the hips, so keeping them flexible is key.
Hip Rotations – Stand on one leg and rotate the opposite leg in circles (10 reps each direction).
Lunges with Rotation – Step into a lunge and twist your torso toward the front leg (10 reps per side).
Seated Butterfly Stretch – Sit with the soles of your feet together and gently press knees toward the ground.
Shoulder and Upper Body Flexibility for a Full Range of Motion
Golf swings require flexible shoulders and arms for fluid movement.
Shoulder Crossbody Stretch – Pull one arm across your body and hold for 20 seconds per side.
Chest Opener Stretch – Clasp hands behind your back and gently lift them for a deep chest stretch.
Arm Circles – Do small and large circles to warm up the shoulders (10 forward, 10 backward).