5 Simple Golf Exercises to Help Improve Your Game

5 Simple Golf Exercises to Help Improve Your Game

These days we find ourselves at home much more. Perhaps you now work from home, or don't have access to facilities that were once seemingly always open. 

Facilities that were part of your fitness routines like gyms, sports & rec centers, and clinics are now less available/safe. For many of us, that means the gains we were making have been derailed. 

But don't fret! We've been talking with the fitness professionals over at Golf Fit Pro to bring you the best golf exercises you can do from home the comfort and safety of your home. And the best part is each exercise is centered around improving the strength and flexibility of your golf swing.

Take a deep breath, get off the sofa, and let's get FIT again!

Risks of Declined Movement

It's important to understand what is at stake when you stop exercising regularly.

Letting muscles rest is one thing (and is very important), but months of inactivity, change in workout routines, or longer periods of sitting/lying down can cause issues. Some of these might include:

  • Muscle tightness as elasticity decreases
  • Lack of endurance
  • Loss of strength and mobility
  • Weight gain
  • Lowered metabolism
  • Damaging postural issues
  • Mood decline/depression & anxiety
  • Bone loss
  • Loss of momentum/pride/incentive

Being static is usually pretty harmless for short periods of time, and it's unlikely that the lockdowns will cause diabetes or cancer, but these periods of time are often not structured with consistent workouts which can have a huge negative impact on your golf swing, (we're talking from personal experience here). 

As a result, many muscles (like pecs, abs, and hip flexors) will become shorter and tighter, and skeletal systems will naturally slouch more, throwing your center (spinal symmetry) off balance. This combination of changes can wreak havoc on your golf swings, particularly the ability to rotate efficiently.

Daily Golf Exercises

So, what do we do about it? This simple sequence of exercises - performed daily - will help maintain posture and mobility in the key areas that facilitate rotation in your golf swings.

Mid Back Massage (1 x 90 seconds)

mid back massage

Using a foam roller or tightly rolled-up towel, aim to apply firm pressure through the mid and upper back while gently pushing out the rib cage and arching back. Move up and down the roller or towel to target different areas of your spine.


Upper Back Extension (1 x 30 seconds)

upper back extension

Using a bench, box, or chair, push your chest down toward the floor whilst keeping your abs/core engaged. You should feel this in your mid and upper back.


Straight Arm Chest Stretch (1 x 30 seconds each side)

straight arm chest

Find a wall, post, or doorway, and place your hand flat with your elbow pointing to the floor and your arm straight. Gently turn away from your hand until you feel a stretch in your chest and the front of your shoulder.


Step Up and Turn (1 x 5 reps each side)

step up and turn

In a push-up position, move one of your feet to the outside of your hand on the same side (or as close as possible) then rotate your upper torso with your arm raised - aiming to point your hand straight up to the ceiling.


Back Swing and Follow Through (1 x 10 reps)

back swing

back swing and follow through

Using a piece of rubber tubing or ideally, the GravityFit TPro (as pictured), get into your golf set-up position, pushing out against the tubing. From there turn into your backswing and then into your follow-through. Aim to do the majority of the rotation with your torso, keeping your hands in front of your body. 


These exercises are simple but effective. They should help maintain rotational mobility, and swing strength and precision. You don't have to lose any of your discipline or progress when you take matters into your own hands; being flexible to circumstances is just as important as being flexible in physique. 

simple golf exercises

Why You Should Trust This Plan

Now, we're just scratching the surface here. There are a TON of other stretches, exercises, and drills that the team at Golf Fit Pro have perfected.

Check out the Golf Fit Pro app for free video tutorials for all exercises. It's customized to your needs and has a variety of coaching and training programs available. And if you're like us, you'll want to grab some gear that will make sure you're getting the most out of your workouts. Snag the simple and portable GravityFit TPro exercise tool to hone your swing's range of motion. 

All of it is brought to you by Nick Randall, a world-class strength and conditioning coach contracted by PGA Tour Players (like Cam Smith) and national teams, to deliver his unique brand of golf fitness services. Nick offers the opportunity to access the exact knowledge and services he offers the best athletes in the world.

Find out more about Nick's online training here

Check out our fitness app and exercise tool




1 comment

  • Sophie

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