Best Exercises to Improve Golf Performance

Best Exercises to Improve Golf Performance

Posted by Myosource Kinetic Bands on 2nd Aug 2019

Many golfers are very particular when it comes to their golf performance so they are constantly looking for ways on how to improve their game. When you search the internet, you can find a myriad of articles about golf fitness and various exercises on how to improve your golf swing and technique. 

In this article, we'll share some of the best exercises to improve your golf performance. You can do these exercises using only your bodyweight, but it is more effective when you use the right training equipment to enhance your performance on the course. 


According to golf experts, you should focus on the following to improve your game. These are:

  1. Mobility
  2. Strength
  3. Power


Before doing the exercises to ensure optimum performance in these 4 stages, you should also remember that an effective golf fitness plan should:

  • Help reduce your chances of injury during your game
  • Allows you to perform your golf swing freely
  • Increase your club head velocity and distance


Let's get started.



A golfer must do some mobility exercises to increase their range of motion and prevent injury or strain during and after a round of golf. 


Cat-Camel Drill

This exercise helps improve thoracic spine mobility. This helps in flexion and extension of your thoracic spine.

  • Start on all fours
  • Slowly arch your back upwards or in a flexed position
  • Hold this position for 3 seconds
  • Slowly lower your back into a relaxed position and repeat


Hip External & Internal Rotation Exercises

Range of motion in your hips (internal and external) is essential in your golf swing rotation.


Air Squats

This is a great exercise to test your external hip rotation. If focuses mainly on your hamstrings, quadriceps, and glutes. It helps to build a strong foundation and balance for your lower body.


Front and Side Leg Swings

These exercises are good for testing your internal hip rotation. This increase your hip mobility. 



Strength is your ability to produce force. Higher strength levels lead to increased club head velocity.


Split Squat

This is an invaluable lower body exercise. Split squat exercise also affect our mobility and stability. This exercise effectively works your quads and glutes. 


Cable Rotation

This exercise targets your arms and obliques and increases your core rotational strength so you can effectively transfer force from your lower body to your upper body.



Power lies between your strength and velocity, which affects your golf swing. Once you increase your strength in performing general exercises for strength and mobility, you'll be able to effectively complete the power exercises which can also increase your club head speed. 


Straight Box Jumps

This exercise develops power in your quads and glutes. It helps to build strength in your upper and lower body and improves your balance as well. 


Rotational Medicine Ball Throw

This primarily targets your rotational power, which can also help increase your club head speed. This is very effective in developing power in your hips and core. 


For more information on how to perform these exercises, just reach out to us and we'll be happy to help. If you would like to receive helpful tips on how to excel in your chosen sport, don't forget to subscribe to our newsletter. You'll also get updates on new products and upcoming sales. 


Before you go, make sure to check out our golf swing training aid to help improve your swing power and form. This is beneficial to golfers of any skill level.

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