The 5 Best Strength And Weight
Training Exercises For Golfers

Golf is a mental and physical game. In this article we are going to focus on the physical portion of golf through showing golf strength training, and golf weight training exercises that can improve your game. Continue reading to learn more about weight lifting for golfers, and awesome strength training exercises. 

1. Deadbugs 

The Deadbugs golf strength training exercise is used to help your core stabilize your spine. This will allow you to generate more power for your swing. To perform this strength training exercise you’ll lay on your back. Slowly extend one leg and your opposite arm and hold it for one second. Repeat this on the other side.

2. Cross Climber With Shoulder Tap 

To perform this strength training exercise, get in a plank position. Bring one knee to your opposite elbow and repeat on the other side. With the opposite hand in the plank position tap your shoulders. This exercise will help with keeping your core and shoulders strong during your swing. Your shoulders and core are an important part of your backswing and the energy used to make contact with the golf ball. 

3. Single Leg Deadlift 

To perform this golf weight training exercise you’ll start in a standing position with your feet together and dumbbell in your hand. While bowing forward, lift one leg behind you. While keeping your back straight lower to the ground until the dumbbell almost touches the ground. Return to the standing position and repeat on the other side. This weight lifting exercise for golfers will strengthen your lower back, hamstrings, and glutes which is important to prevent future back injuries.

4. Squat With Medicine Ball Rotations 

If you’re looking to improve your core and balance then this is the golf weight lifting exercise for you. To execute this exercise start in a standing position with the medicine ball on the ground next to your right foot. Squat down to pick up the medicine ball, and in one motion stand up and lift the medicine ball to the left of your hand, with your arms fully extended. Return to the squatting position and repeat on the other side. Here’s a tutorial on how to perform this exercise.

5. Hand Walk Outs

This golf strength training exercise is great for stretching out your lower back and upper muscles in your legs. To start, keep your legs straight and lean forward. Use your hands to walk out until you are in a plank position, then walk back up with your hands. If you can’t touch the ground with your hands, you may try widening your stance. 

Performing these golf strength training and golf weight training exercises will help you perform at your best. Consider getting a personal trainer to help you find a golf strength training or golf weight training program to fit your specific needs.