Golf Strength Workout: A FREE Follow-Along Training Guide for Power + Distance
Want more distance, better control, and fewer injuries on the course?
Strength is the engine behind every powerful golf swing. This golf-specific training session targets your glutes, core, and shoulders—the key drivers of clubhead speed, rotation, and stability.
No gym or equipment needed. Just follow along at home to increase power, improve posture, and swing pain-free.
Let’s get to it! 👇👇👇
Dynamic Golf Warm-Up
Get your body primed for movement with mobility and activation drills that support rotational strength.
Side Body Stretch Flow
Wakes up obliques and lateral chains for better torso rotation.
⏱ Reps: 6–8 total (3–4 per side)
✅ Tips: Stay grounded through both feet. Stretch tall, don’t collapse.
🔥 Level Up: Hold a light dumbbell or water bottle overhead.
Cat-Cow with Core Engagement
Activates the spine and deep core muscles for stability.
🔁 Reps: 8–10 rounds
✅ Tips: Press the floor away in Cat. Exhale fully to engage low belly.
🔥 Level Up: Use a resistance band around arms for shoulder activation.
Down Dog to Low Lunge Flow
Opens shoulders, hips, and hamstrings to prep for power.
🔁 Reps: 6–8 per side
✅ Tips: Breathe with movement. Step forward with control.
🔥 Level Up: Add light wrist or ankle weights.
Core Strength for Golfers
A strong, stable core gives you better swing control and helps prevent back injuries.
Bird Dog with Crunch
Builds balance and core coordination—essential for rotational control.
🔁 Reps: 6–8 per side
✅ Tips: Keep hips level, engage core before each rep.
🔥 Level Up: Add ankle weights.
Forearm Side Plank Dips
Targets obliques and stabilizers for strong, efficient twists.
🔁 Reps: 8–10 per side
✅ Tips: Stack shoulders. Modify with knee down.
🔥 Level Up: Hold a small dumbbell in your top hand.
Side Plank with Thread the Needle
Targets lateral core and improves shoulder stability for controlled power.
🔁 Reps: 10–12 per leg
✅ Tips: Stack shoulders and hips. Modify with bottom knee down if needed.
🔥 Level Up: Keep both legs lifted and pause during twist.
Dynamic Golf Rotation Drills
Improve thoracic spine mobility and rotation power to hit the ball farther and more efficiently.
Chair Pose Twists
Strengthens legs and torso while boosting rotation.
🔁 Reps: 6–8 per side
✅ Tips: Keep knees even. Press hands at heart to engage core.
🔥 Level Up: Stretch a resistance band between hands while twisting.
Revolved Low Lunge Flow
Builds spinal mobility and power through controlled twists.
🔁 Reps: 6–8 per side
✅ Tips: Twist from the mid-back, not just the arms.
🔥 Level Up: Hold a weight at chest for added core load.
Windshield Wiper Oblique Twists
Enhances thoracic rotation for a fuller, more fluid swing.
🔁 Reps: 6–8 per side
✅ Tips: Keep leg between 90 degrees and straight
🔥 Level Up: Add a resistance band around the legs to prevent separation
Total Body Golf Strength
Golf is a full-body sport—these moves build foundational strength from the ground up.
Crescent Lunge Knee Drives
Strengthens glutes, improves balance, and simulates swing drive.
🔁 Reps: 8–10 per side
✅ Tips: Move slow, stay centered.
🔥 Level Up: Add ankle weights or light hand weights.
Warrior II Pulses
Tones legs and shoulders for a grounded, powerful stance.
🔁 Reps: 8–10 per side
✅ Tips: Keep arms lifted, back foot grounded.
🔥 Level Up: Hold dumbbells or loop a band around thighs.
Warrior 3 Flow (Single-Leg Deadlift)
Trains balance and posterior chain for swing control.
🔁 Reps: 6–8 per leg
✅ Tips: Form a “T” shape. Engage glutes and core.
🔥 Level Up: Add light dumbbells.
⏱ Even 15–20 minutes can change your game.
You don’t need hours in the gym to see results. Strength training 2–3x/week builds the control and balance your swing depends on—and gives you more power without pain.
Want a clear, sustainable path to golf-specific strength? 👇👇👇
FAQs
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Nope! This is yoga made for golfers—no experience or flexibility required. Just follow along and move at your own pace.
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Each session is built around the specific needs of your golf swing—mobility, rotation, balance, and injury prevention. It’s not generic yoga—it’s golf performance training.
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Most are just 10–25 minutes. Perfect for busy schedules or a quick pre-round warm-up.
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Many golfers feel a difference after the first session. With 2–3 sessions a week, you’ll likely notice improved swing mobility, less stiffness, and better recovery within a few weeks.