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Just learning how to play golf? Or are you a seasoned pro? Whether you’re a beginner, an expert, or somewhere in between, you should be working on your swing. A better swing means a better score and a lower handicap. Start this workout so you’re prepared for your next round.
Start with Pre-Golf Warm Up Exercises
It’s important to prepare and warm up before golfing (beyond just hitting a few balls at the range). Get ready with dynamic stretching and warm up exercises. Looking for ideas? Try the exercises in these warm up videos!
Exercise #1 Improves Hip Rotation
A lot of people move their hips side to side or turn their upper and lower body together. Use a TheraBand CLX - Resistance Band with Loops to encourage hip rotation and dissociation (separation between the upper and lower body).
| Stork Turns with CLX Band | |
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*Use the opposite positioning if you’re left-handed This provides resistance to slow the hips. To speed up the hips, loop the band the other way, so it passes from the front left to the back. This provides assistance when training the hips. |
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Exercise #2 Improves Width and Arch
Many golfers want to hit the ball farther. How can you do this? Create width in your golf swing to add power. A wider, improved arch (without bent elbows) lets you hit the ball farther and can help prevent injuries, like tennis elbow. Use a TheraBand Pro Series SPC Exercise Ball to get started!
| TheraBand Exercise Ball Swing | |
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Exercise #3 Improves Downswing Sequencing
Downswing sequencing is a common problem even among experienced players. Your hips should initiate the rotation, followed by your torso, and then your arms. Use this TheraBand Soft Weights exercise to prevent over-the-top movement and flipping with the club.
| TheraBand Soft Weight Swing | |
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If you do this correctly, the ball should stop near your right foot. If the torso is rotating, the ball will roll away. Add in hip rotation after you’ve mastered this exercise. |
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Exercise #4 Improves Balance
You need to shift your weight as you swing. Balance also matters when you’re hitting off the fairway on a slope or in a bunker. If you’re too far back on your heels, you could end up hanging back and not hitting the ball as hard as you could have. If you’re too far forward on your toes, you could end up extending early and hit the ball thin. Practice balancing your weight on the middle of your feet using a TheraBand Rocker Board.
| TheraBand Rocker Board Swing | |
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Exercise #5 Improves Backswing Balance
Keep your balance during your backswing! Use a TheraBand Stability Trainer and your TheraBand Soft Weight to improve rotational motion and avoid lateral sway while swinging.
| TheraBand Stability Training Progression | |
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*Use the opposite positioning if you’re left-handed You’ll lose your balance and fall over if you’re making lateral movements during your swing. So this exercise is great to train rotational motion. |
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Bonus Exercise: Functional Backswing
Grab your CLX Resistance Band again! This drill improves consistency in your swing. Your backswing and downswing should come up and down on the same line. If your club come down over the top it makes consistency hard and can lead to shoulder or elbow problems. Improve your consistency using this exercise.
| CLX Band Backswing Exercise | |
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*Use the opposite positioning if you’re left-handed The straight line helps you practice a good, straight swing each time. |
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Check out this playlist of golf swing exercises from Performance Health Academy! See these exercises in action and learn some new ones.
Additional Tips to Improve Your Golf Swing
- Unsure where to begin? Start with balance, it’s the basis of your swing
- Focus on using your body for power. Start moving the club with your shoulders, not your hands. Too much focus on the hands means not as much power or consistency
- Keep your right elbow at your side to reduce your chance of slicing and promote a draw
- Practice your tempo (swing speed). Most people swing too quickly, so slow it down to help prevent over rotation of your wrists
- Keep your back knee flexed when swinging. Your back leg should form an angle that looks like a K using the upper and lower leg
- Relax, release your tension, and visualize the shot before you swing
Pain Relief and Cool Down
Don’t forget to cool down after exercising or golfing. Stretch and foam roll your muscles to relieve tension and improve blood flow. Use both options for an active recovery, focusing on your calves, hamstrings, quads, glutes, and back. If you have any lingering soreness afterwards, use Biofreeze Classic for fast, cool relief.
Medical Disclaimer: The information provided on this site, including text, graphics, images and other material, are for informational purposes only and are not intended to substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other healthcare professional with any questions or concerns you may have regarding your condition.
