The Complete At Home Golf Workout

By Ryan Watson

Man Working Out

Getting in shape doesn’t have to include a gym membership. With the right amount of work anddetermination, you can add distance to your swings while preventing injury by completing this complete at-home workout. Start slow, but try and complete a set of 3 completing as many reps in 30 seconds as you can, resting for a minute between sets. 


Shoulder Stretch

This stretch requires a golf club held in front of your body with your palms facing upwards. Begin the stretch with your legs shoulder length apart. Bend over at the waist no more than halfway, keeping your back flat and your chest pushed forward. Keeping your back straight is more important than how far you can bend at the waist. From this starting position, raise the club above your head to stretch your shoulders. You should feel slight pressure, but never stretch to the point of pain. Then lower the club. Complete 10-15 reps. 

Rotational Stretches

Begin the stretch straddling a bench, or with a yoga mat or folded towel between your legs. This is to keep your legs and hips in a stable position. Then place the club behind your back, held in place by your elbows with each hand placed on your solar plexus. Keeping your hips stationary, rotate your torso both ways as far as is comfortable, holding each rotation 2 seconds. Repeat the stretch 10 times. This stretch helps rotational flexibility which helps generate power in your golf swing. 


Lateral Squat

The lateral squat focuses mainly on strengthening glutes and your groin, but also helps loosen up hamstrings and your hips to prevent injury and increase flexibility. Start with your feet around  a shoulder length and a half apart. Shift your weight to your left, bending your knee while keeping your right leg strength. Your shoulder should remain in line with your bent knee, with both feet facing forward. Then raise up out of the squat and repeat the exercise on your right side. 

Side Plank

Women Practicing Yoga

The Side Plank exercise works all the muscles of your side, and helps your stabilizer muscles that are crucial to preventing injury. Begin the exercise by laying on your side with your elbow under the shoulder and your forearm touching the ground. Your feet should be straight and stacked on top of each other, or staggered if you need more stability. Next, lift your hips off the ground and keep your body in a straight line, using your core muscles to keep yourself elevated. Hold the pose for between 15-30 seconds. For an added challenge lift your free arm up to the ceiling, or extend your planted arm. 


1 legged push ups

Start in a standard push up position and then lift one leg off the ground. Keep the raised leg straight and complete a standard push up. Golfers can get the most out of this exercise by strengthening arms, core, glutes, and quads in one exercise while also stretching hamstrings.

About The Author

Ryan Watson is a freelance sportswriter and history professor. He has been an avid fan of golf since his father signed him up for golf camp as a young child. Ryan enjoys following the professional game and learning about new equipment and gadgets.


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