Improve Your Golf Swing with 5 Easy Exercises

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
Grab a partner for this exercise Wrap the CLX band around the hips and thread one end through another loop to form a “belt” Pull the band around again so it comes from the back left across the front, to the right and have your partner hold the end, applying slight tension Hold your golf club with both hands for balance Stand on your left leg Rotate your hips to the left then the right *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.

Stork Turns with CLX Band

Grab a partner for this exercise
Wrap the CLX band around the hips and thread one end through another loop to form a “belt”
Pull the band around again so it comes from the back left across the front, to the right and have your partner hold the end, applying slight tension
Hold your golf club with both hands for balance
Stand on your left leg
Rotate your hips to the left then the right

*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.

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
Choose an exercise ball that just touches your torso and allows you to fully extend your arms Get in your golf stance while holding the ball Take a practice swing. The ball will keep your elbows from bending or becoming “chicken swings” during your back and downswings.

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
Hold the soft weight with both hands Stand in your normal golf posture Do the top of your backswing using just your arms Throw the ball downward at the point of impact 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.

TheraBand Soft Weight Swing

Hold the soft weight with both hands
Stand in your normal golf posture
Do the top of your backswing using just your arms
Throw the ball downward at the point of impact

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.

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
Stand on the rocker board with both feet so it can move forward and backward Practice balancing while standing and holding the club Stand in golf posture and stay balanced When you’re ready, practice your swing and putting while balancing Step off and move the board so the board moves left and right Start balanced 50/50, then swing shifting your weight onto your right foot during the backswing and then to your left foot during the downswing

TheraBand Rocker Board Swing

Stand on the rocker board with both feet so it can move forward and backward
Practice balancing while standing and holding the club
Stand in golf posture and stay balanced
When you’re ready, practice your swing and putting while balancing
Step off and move the board so the board moves left and right
Start balanced 50/50, then swing shifting your weight onto your right foot during the backswing and then to your left foot during the downswing

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
Stand on one leg (the right leg) on top of your Stability Trainer Hold the Soft Weight in both hands Practice a backswing motion Move to the next level (green to blue to black) when you are stable but challenged and not wobbling or falling *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.

TheraBand Stability Training Progression

Stand on one leg (the right leg) on top of your Stability Trainer
Hold the Soft Weight in both hands
Practice a backswing motion
Move to the next level (green to blue to black) when you are stable but challenged and not wobbling or falling

*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.

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
Place your left foot in a loop Place another loop around your wrists with slight tension Grip the club normally and take a backswing and follow through to the point of impact *Use the opposite positioning if you’re left-handed The straight line helps you practice a good, straight swing each time.

CLX Band Backswing Exercise

Place your left foot in a loop
Place another loop around your wrists with slight tension
Grip the club normally and take a backswing and follow through to the point of impact

*Use the opposite positioning if you’re left-handed

The straight line helps you practice a good, straight swing each time.

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.