5 Strength Exercises for a Better Golf Swing

A great golf swing isn’t just about grip, posture, and accuracy; it requires strength, power, control, and rotational speed, all combined with precision timing.

And while you can fine-tune your technique on the course, if you want to hit the ball farther and swing with more consistency, then strength training needs to be part of your game plan.

Read on to learn more about the best strength exercises for golf, and what you should do in the gym to boost your performance on the green.

How strength exercises benefit your golf swing

Many golfers overlook strength training. In fact, there’s a long-held fear in the sport that lifting weights can make you too bulky, ultimately hampering your performance.

But if you want to supercharge your golf swing (and improve your overall game), then strength training is your secret weapon.

So, if you’re not currently lifting weights, here are just some of the reasons why you should be.

Increased clubhead speed

When it comes to your clubhead, more speed equals more power, which leads to greater distance (so long as you have the accuracy to match).

Adding strength sessions to your training routine will increase the speed at which you can move your body, meaning you can swing your club faster and hit the ball with greater force: an essential golf swing component if you want to reach the green in as few shots as possible.

And the good news is that you can see relatively quick results. Recent studies have shown that just eight weeks of strength training can improve your clubhead speed.

Increased rotational force and stability

A powerful golf swing isn’t just about swinging harder. It’s about rotating efficiently and generating force in the right sequence. When you see a pro effortlessly whip the club through impact, they’re not just slinging the clubhead as fast as they can but using their entire body in a controlled, coordinated chain of motion.

This movement is called contralateral rotation: one part of your body rotates, while another part either resists the movement or rotates in the other direction, generating torque and power (and the perfect “whipping through” motion that all golfers dream of).

Reduced risk of injury

Golf might be considered a low-impact, low-risk sport, but studies suggest that more than 50% of golfers are at risk of developing a musculoskeletal injury during their lifetime.

Most of these injuries will be to the shoulder, elbows, wrists and lower back, but others also experience pain in their lead knees and hips.

However, hitting the gym as often as you hit a ball is proven to significantly reduce the likelihood of overuse injuries from repeating the same movement patterns over and over.

What muscles are used in the golf swing?

A strong, fast, and powerful golf swing engages muscles in almost every area of your body: your legs, back, arms, chest, and even the tiny muscles in your feet and hands.

But if you want to add yards to your drive, you need to focus on strengthening the following:

The muscles in your forearm, which impact your grip and directly contribute to the speed, power, and accuracy of your swing (studies have shown that increasing your golf swing grip strength is one of the best ways you can improve your game).
Your pectoralis major, a large mass of muscle in your chest, more commonly known as your “pecs”. These are a massive generator of power in the downward phase of your swing, helping you to maintain the acceleration of your clubhead.
The latissimus dorsi, or “lats”, which are found in the mid-portion of your back and extend into the sides of your torso. Similar to the pecs, your lats really come into their own during the downward motion of your swing, helping to generate power and accuracy.
The core abdominal muscles – your “abs” – which consist of the rectus abdominis, the transversus abdominis, the external obliques, and the internal obliques. A strong core is crucial to your golf swing: it helps you maintain control and stability throughout the movement, and rotate the perfect amount (both under and over-rotating will result in the ball heading off somewhere you don’t want it to).
Your gluteus maximus (which is the biggest muscle in your butt), and the group of muscles which make up your hamstrings. A strong posterior chain (the muscles along the back of your body) is crucial for controlled rotation, and a strong lower body, in general, will contribute hugely to your overall power output.

The best strength exercises for your golf swing

Now that you know which muscles play a key role in your swing, it’s time to put that knowledge into action.

The five golf strength exercises below aren’t just about getting stronger; they’ll fine-tune how your body moves so you can generate more power, stay balanced, and rotate efficiently through your swing.

You’ll build strength where it really counts, improve flexibility and mobility, and develop the coordination needed to shift your weight smoothly from backswing to follow-through.

Kettlebell swings

Think of this as the strength training equivalent of an explosive, powerful drive off the tee.

Kettlebell swings are undoubtedly one of the best strength exercises for golf, and it’s the first exercise we’d recommend you add to your workout routine.

While it might not be immediately obvious, this exercise has several similarities with the key movement patterns of the perfect golf swing:

The movement sequence starts with the lower body and transfers power up through the arms.
There’s a controlled but forceful transfer of an external object (the kettlebell or your club) from a low-to-high position.
The explosive hip drive is fundamental to generating speed.

In terms of building strength, kettlebell swings are a great way to enhance your posterior chain: they’ll focus on your glutes, your hamstrings, and your mid-lower back, as well as help strengthen your forearms (and your grip), chest, and shoulders.

So, let’s get cracking with this fundamental exercise for golf strength. Stand with your feet roughly shoulder-width apart and place a kettlebell on the ground just in front of you. Then:

Bend forward at the hips, keeping your back straight and knees slightly flexed (not fully bent). This is known as a “hip hinge”.
Grab onto the kettlebell handle with both hands.
Take a deep breath in and engage your core.
Then exhale as you drive through your heels and extend your hips to lift the kettlebell off the ground. Keep your arms straight as the kettlebell moves upward.
Powerfully drive your hips forward (think about them pulling through in the rotational movement of your golf swing), and swing the kettlebell to just above chest height. Be careful not to arch your back at this point.
As the kettlebell swings back down, don’t just let it drop. Stay in control, keep your back neutral, and make sure you’re moving the kettlebell; not the other way around.
Inhale as the kettlebell goes back between your legs, hinging at your hips, and gently bending your knees.
Exhale as you repeat the movement, once again using the power from your hips to drive the kettlebell back up.
Perform 3 sets of 10 - 12 reps. The last couple of reps of each set on this, and all of the other exercises we’ll discuss, should be a challenge.

Back squats

The back squat might not be the first exercise that comes to mind for golfers, but its benefits for lower-body (and core) strength, stability, and power transfer make it an essential addition to your golf training, helping you to maintain balance and control through every phase of your swing.

And let’s not forget the improvement in your mobility. Back squats train your body to move through a full range of motion; increased hip motion means a bigger, more controlled rotation, and ultimately, more distance off the tee.

To perform a regular back squat, ensure the rack and spot bars are set up safely.

Then:

Step up to the barbell and position it across your upper back, just below your neck. Grip the bar slightly wider than shoulder-width, keeping your elbows down and in.
Take a deep breath, brace your core, and lift the bar off the J-hooks (the pins that hold the bar).
Take a couple of small, controlled steps back so that you’re clear of the hooks.
Position your feet a little wider than shoulder-width apart with your toes slightly turned out.
Take another deep breath in and prepare to squat!
Push your hips back as if you were sitting down on a chair behind you, then bend your knees to lower yourself into the squat. Keep your chest up and your core engaged. Aim to get your thighs parallel to the ground or lower, while keeping your heels planted.
When you reach the bottom of the squat, pause briefly.
Then, drive through your heels and push back up to standing, exhaling as you rise.
Reset at the top, take another deep breath, and go again.
Perform 3 sets of 6 - 8 reps.

The squat is one of the most versatile lower-body exercises, so if you can’t do the standard variant with a barbell on your back, you can also use equipment like kettlebells (held in front of you to perform a goblet squat), or dumbbells held in each hand.

Whichever option you choose, if you want more distance, consistency, and stability on your swings, then squats should be a staple in your routine.

High-to-low cable chops

If you’re on a quest to improve your golf swing, then you need to mimic that rotational movement when you’re in the gym: and cable chops are the perfect way to do that.

By strengthening your core and developing rotational power, high-to-low cable chops help you generate more speed and stay stable when you hit the ball. Plus, they boost the coordination between your upper and lower body, allowing for a more fluid, controlled swing.

So, let’s head to the cable machine. Fix it to its highest setting (or the highest setting you can safely reach), and attach the stirrup handle. Stand sideways, in line with the machine, similar to your golf swing setup. Now:

Grip the handle with both hands, keeping your arms extended but not locked. Step slightly away from the machine to create tension in the cable.
Engage your core, keep your back straight, and take a deep breath in.
Exhale as you pull the handle diagonally downward across your body, toward your lead foot.
Rotate your torso in a controlled motion, just like the movement in your golf swing. Keep your arms extended and let your core drive the movement.
Pause briefly at the bottom position (roughly mid-thigh level).
Inhale as you slowly return the handle to the starting position with control, resisting the pull of the cable.
Perform 3 sets of 8 - 12 reps, then swap sides.

This can be a tricky movement to get used to, and you don’t need much weight to have a real impact. Make sure your body remains upright, your feet level with one another, and your arms straight: if your body is leaning forward, you feel like you need to step one foot forward for balance or like you need to bend your arms to move the handle, then the weight is too heavy for the moment.

Kneeling landmine press

The landmine press is one of the best strength exercises for golf.

Not only will it improve your shoulder strength, but it will enhance their stability and mobility, too (it’s actually a great introduction to ‘overhead’ exercises if you currently have limited shoulder mobility).

And, because it’s a unilateral exercise – where you’ll be working just one side of your body at a time – it will engage your abs and oblique muscles and can help iron out any muscular imbalances.

Plus, you’ll work your triceps and scapular, and engage those all-important lats.

To perform this exercise, find yourself a barbell (you might find it’s best not to add any weight to it at first while you get used to the movement), then secure one end into a landmine attachment or wedge it firmly into a corner to keep it stable.

Kneel on the floor with your left knee up infront of you and your right knee down and behind you in a half-kneeling position. Hold the end of the bar, in a neutral grip, with your right hand: the end of the bar should be close to your shoulder with your elbow slightly tucked in. Inhale, brace your core, and then exhale as you:

Press the bar forward and slightly upward. Keep your shoulder low; don’t pull it up towards your ear.
Fully extend your arm until it’s straight but not locked out.
Inhale again as you slowly lower the bar back to the starting position, keeping the movement smooth and controlled.
Perform 3 sets of 8 - 10 reps.
Swap over so that your right knee is up, and you’re holding the bar with your left hand.

If the landmine attachment or barbells aren’t available, you can modify this movement and use a kettlebell, or a dumbbell. Stay in a half-kneeling position, using the opposite-arm-to-opposite-leg stance. However, when you extend your arm, the movement will need to be more upward than forward (as much as your shoulder mobility allows).

What clothing do you need to play golf?

Now that you’ve added these exercises for golf strength to your training routine, you need to make sure you’re comfortable and able to move freely next time you’re teeing off (after all, you’re going to be swinging that club so much faster!).

First up, you need grip and traction from the ground up. Our golf shoes and trainers come in spikes, spikeless, and stud designs, so you can choose how your feet stay firm. With a wide range of golf shoes for men and specialist golf shoes for women, you can be guaranteed ultimate comfort, rotational stability, and impact-reducing cushioning, no matter how many holes you play.

When it comes to clothing, you need kit you can wear for hours at a time, both in the clubhouse and on the course. Our range of men’s golf wear and gear features long and short-sleeve clothing suitable for all weather conditions, comfortable (but smart) shorts and trousers, caps, and the all-important super-grippy golf gloves.

And with our women’s golf clothes range featuring on-trend woven skorts, shorts, trousers, tees, polos, long-sleeve tops and gloves, all made from innovative fabrics, you’ll stay comfortable and at the perfect temperature; so all you have to focus on is your game.

From the gym to the green: strength train for a better golf swing

If you’re a golfer, strength training is nothing to fear. By combining full-body strength training with golf-specific exercises, you’ll develop the power, speed, and precision needed for a stronger swing – all while reducing your risk of injury, improving overall performance on the course, and making sure you can play long into the future.