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Exercises for Golfers: How to Boost Your Drive Distance

Exercises for Golfers How to Boost Your Drive Distance


Improving your golf game requires more than just mastering the use of a golf club; it involves enhancing the physical capabilities that support the precision and power of each shot. Improving your golf game encompasses various aspects, from strengthening exercises to technique refinement.

This comprehensive guide offers good exercises for golfers aimed at amplifying your drive distance. Whether you’re an amateur or a professional golfer, integrating these exercises for golfers into your fitness plan can significantly elevate your performance on the green.

Why Exercises for Golfers Are Important

Golf training is crucial not only for enhancing your golf performance but also for maintaining a body healthy enough to withstand the rigors of the sport. Regular exercises for golf, focusing on leg strength, upper body strength, and flexibility, contribute to a powerful swing and a sturdy golf posture. Additionally, an effective exercise regimen addresses common sources of pain in golfers, such as the lower back and shoulder blades, thereby reducing injury risks and enabling a more enjoyable and sustained golf game.

Key Factors Affecting Drive Distance in Golf

Physical Strength

For a golfer, starting position and body power play pivotal roles in achieving a successful shot. Squat exercises, which build leg strength and functional strength, and upper body exercise routines enhance the stability and force a golfer can apply to the golf ball. Professional golfers often incorporate exercises that increase muscle mass and body weight into their training to improve their drive distance significantly.

Body Flexibility

The flexibility of the shoulder blades, hip mobility, and the ability to maintain the correct golf posture is essential for a full and effective swing. Exercises like hip circles and stretches that promote internal and external rotation in the shoulders can greatly benefit a golfer’s range of motion, allowing for a more extensive swing and increased clubhead speed.

Swing Technique

A right-handed golfer, for instance, must focus on their trail hip and ensure they are returning to their original position with proper alignment after each swing. This precision, combined with strength and flexibility, results in a more effective and powerful drive. Golf Digest and other renowned golf publications frequently emphasize the importance of maintaining a proper standing position and utilizing a well-practiced swing technique for optimal golf performance.

Best Exercises for Improving Golf Drive Distance

Best Exercises for Improving Golf Drive Distance

Improving your golf drive distance is not just about swinging harder, but about training smarter. The best exercises for enhancing your drive include squats and lunges for leg strength, seated rotations, golf shoulder exercises for upper body and core stability, and flexibility routines to increase your range of motion.

These targeted workouts can help develop the muscle power and agility needed for a more forceful and accurate drive. By consistently incorporating these exercises into your routine, you can achieve a noticeable improvement in your drive distance, contributing to a stronger, more efficient golf game.

Squats for Building Lower Body Strength

Squats, particularly when performed from a squat position with the feet shoulder-width apart, build the foundational strength required for a powerful golf game. These squat exercises enhance not only leg strength but also contribute to overall body power. For senior golfers, maintaining functional strength in the lower body is crucial for a strong starting position and for executing swings without pain.

Lunges to Increase Flexibility and Balance

Incorporating lunges into golf workouts aids in developing flexibility and balance, crucial for an effective golf game. Lunges, performed with the correct alignment, target the muscles involved in golf posture and swing, aiding in achieving a solid standing position and improving the transition back to the original position after a swing.

The Hinge Exercise for Enhanced Swing Power

The hinge exercise is an effective exercise for golfers, particularly for enhancing hip mobility and strength. This movement mimics the starting position of a golf swing, promoting a stronger connection between the movement of the body and the swing of the golf club.

Seated Rotations to Improve Torso Mobility

Incorporating seated rotations into your training regimen can significantly enhance the mobility and strength of your torso, which is essential for a powerful golf swing. Additionally, integrating golf shoulder exercises, such as arm raises and external rotations, can complement this by specifically targeting the muscles used in your swing.

This combination is crucial for golfers aiming to improve their drive distance and overall game. By focusing on both the torso and shoulder areas, you create a balanced approach to building strength and flexibility where it counts the most.

Benefits of Regular Exercise Regimen for Golfers

Improved Agility and Movement Efficiency on the Course

A tailored fitness plan that includes exercises for golf can significantly improve a golfer’s agility and efficiency. This not only aids in maintaining proper golf posture but also in enhancing movement efficiency on the course, crucial for both average golfers and professional golfers alike.

Increased Power Leading to Longer Drives

The integration of exercises such as squats, lunges, and seated rotations into a golfer’s routine can result in increased body power and leg strength. This increase in physical capability leads directly to longer drives and improved golf performance, a goal all golfers aim to achieve.

Precautions and Injury Prevention in Golfer’s Exercise Regimen

Precautions and Injury Prevention in Golfer’s Exercise Regimen

Adopting a fitness plan without proper guidance can lead to injury, especially in a sport as precise as golf. It is essential to focus on exercises that enhance functional strength without overexerting the body. Paying attention to the body’s limits and incorporating exercises that improve shoulder mobility and hip mobility can help keep the body healthy and reduce the incidence of pain in golfers.

While embracing a rigorous schedule of exercises for golfers, it’s paramount to consider injury prevention strategies and recognize the value of physical therapy for golfers. This form of therapy is not only pivotal in recovering from injuries but also essential in preventing them. By incorporating techniques and exercises from physical therapy for golfers into your routine, you can enhance your body’s resilience and reduce the risk of common golf-related injuries. A balanced approach that includes strength training, flexibility exercises, and professional guidance ensures a safer and more effective workout regimen.

Additional Tips for Increasing Drive Distance

An effective yet often overlooked strategy is practicing to swing faster. By aiming for a swing speed higher than your usual, such as moving from 80 mph to practicing at 85 mph, you can realistically increase your speed to 82 mph when you’re out on the course.

For those seeking to improve their golf game, consider using a medicine ball to practice rotational movements, simulating the golf swing. This can enhance your upper body strength and shoulder mobility. Additionally, maintaining a plank position can help improve core strength, vital for a powerful swing.


By incorporating the best exercises for golfers into your routine, such as squats, lunges, and rotational movements, you can enhance your golf game significantly. Remember, the goal is not only to increase drive distance but also to maintain a body healthy and capable of enjoying golf for years to come.


What exercises get you more distance in golf?

Exercises that build leg strength, enhance body flexibility, and improve shoulder mobility, such as squats, lunges, and seated rotations, are key for increasing drive distance in golf.

How do I build strength in my golf swing?

Building strength for your golf swing involves a combination of strength exercises for golfers targeting body power, functional strength, and upper body strength. Including exercises like medicine ball throws and resistance training can be particularly effective.

How can a golf exercise plan help you play better?

A golf exercise plan improves overall golf performance by enhancing body strength, flexibility, and swing technique. Golf training, specifically tailored to the demands of the sport, can lead to better posture, increased drive distance, and a lower risk of injury, enabling golfers at all levels to play better.

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William Schopp, PT, DPT, CF-L1, TPI, TRS-C

Owner and Founder of The Movement Schopp

"We help everyday athletes like YOU bounce back from injuries and get back to performing at their highest levels!"