The Best Strength Exercises for Golfers

Golf might not seem like a power sport, but strength training is a game-changer for improving performance, increasing clubhead speed, and reducing injury risk. A well-structured strength program enhances stability, mobility, and explosive power—three key attributes of a strong golfer.

This guide covers the best strength exercises for golfers and how they translate to better performance on the course.

Why Strength Training Matters for Golfers

Strength training plays a crucial role in:

• Generating power: Stronger legs, trunk, and upper body contribute to greater swing speed and distance.
• Improving stability: A stable lower body and trunk prevent excess movement, leading to a more consistent swing.
• Reducing injury risk: Strength training improves resilience in the shoulders, back, and hips—common problem areas for golfers.

According to a study published in the Journal of Strength and Conditioning Research, strength training programs that emphasize rotational power and lower-body stability lead to significant improvements in golf performance, including increased driving distance (Lephart et al., 2007).

Top Strength Exercises for Golfers

1. Hex Bar Deadlift

Why it’s beneficial: The hex bar deadlift is one of the most effective exercises for golfers because it builds overall lower-body strength while reducing stress on the lower back. It engages the glutes, hamstrings, and quadriceps—muscles critical for producing force from the ground up during the golf swing. A powerful lower body helps generate greater clubhead speed by improving the kinetic chain's efficiency. Additionally, the hex bar’s neutral grip reduces strain on the spine, making it a safer alternative to traditional barbell deadlifts (Suchomel et al., 2016).

2. Bench Press

Why it’s beneficial: The bench press is an essential upper-body strength exercise that enhances pressing power in the chest, shoulders, and triceps. While golf is not a pressing sport, a strong upper body helps stabilize the arms and shoulders during the swing, leading to more control and consistency. Additionally, it aids in maintaining posture and endurance, preventing fatigue during long rounds. Increased upper body strength can also contribute to better control of the club at impact, helping to improve ball-striking efficiency (García-Ramos et al., 2018).

3. Split Squats

Why it’s beneficial: The split squat is a single-leg exercise that enhances lower-body stability, balance, and unilateral strength—critical for a steady golf stance. Since the golf swing requires weight transfer from one leg to the other, strengthening each leg individually improves balance and control throughout the movement. Stronger legs also prevent swaying during the backswing and downswing, leading to more efficient energy transfer and improved accuracy (Bogdanis et al., 2019).

4. Pallof Press

Why it’s beneficial: The Pallof press is a key anti-rotation trunk exercise that strengthens the obliques and deep abdominal muscles. Because the golf swing is a powerful rotational movement, it’s crucial to have the core strength necessary to resist excessive twisting forces. This exercise trains the muscles responsible for stabilizing the spine and pelvis, allowing golfers to generate rotational power while maintaining proper posture and preventing injury (Willardson, 2007).

5. Nordic Hamstring Curls

Why it’s beneficial: Hamstring strength plays a vital role in lower-body stability and explosive power in the golf swing. The Nordic hamstring curl is an advanced exercise that strengthens the hamstrings eccentrically, reducing the risk of injury and improving deceleration control. Since the hamstrings assist in hip extension, they help maintain a strong base and support the glutes during the swing. Well-conditioned hamstrings also contribute to increased clubhead speed by supporting a powerful weight shift through impact (Petersen & Holmich, 2005).

Building a Golf-Specific Strength Program

For best results, golfers should strength train 2-4 times per week, incorporating a mix of:

- Heavy strength work (hex bar deadlifts, squats, bench press) for force production.

- Explosive movements (medicine ball throws, jumps) for rate of force development.

- Trunk stability exercises (Pallof press, landmine rotations) for better control.

A well-balanced program should also include mobility and flexibility work, particularly for the hips, shoulders, and thoracic spine.

Conclusion

Adding strength training to your golf routine is one of the best ways to improve your game. Exercises like hex bar deadlifts, split squats, and rotational medicine ball slams help build power, while trunk stability movements like the Pallof press keep your swing consistent.

By following a structured program, golfers can enhance performance, increase clubhead speed, and reduce injuries—making strength training a must for serious players. Our training programs include all of these exercises to ensure golfers maximize their strength, stability, and power for peak performance on the course.