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  • Dr. Norbert Martin, DPT

How to Swing Like a Pro with 2 Simple Exercise Routines

Updated: Apr 23, 2023





Golf is a fun and challenging sport that requires a combination of skill, power, and finesse. One of the most important aspects of golf is the swing, which determines how far and how accurately you can hit the ball. The swing consists of four phases: the backswing, transition, downswing, and follow-through. Each phase requires a smooth and coordinated movement of your body parts, from your feet to your clubhead.


Do you want to hit the ball farther and straighter than ever before? Do you want to lower your handicap and impress your friends on the course? If so, you need to work on your golf swing - and I’m not talking about spending hours at the driving range.


The power of your golf swing depends on several factors, such as your technique, equipment, fitness level, and flexibility. However, one of the best ways to increase your golf swing power is to strengthen the muscles that are involved in creating and transferring force and speed in your swing. These muscles include those in your legs, core, shoulders, and arms. By doing some simple exercises regularly, you can improve your golf swing power and enjoy a better performance on the course.


In this blog post, we will show you two exercise routines that aim at improving golf swing power. These routines are designed to target the muscles and movements that are essential for a powerful golf swing. They will also help you improve your balance, coordination, stability, and speed, which are all important for a good golf swing.


You don't need any fancy equipment for these routines. All you need are some basic items such as a band, a cable machine, a medicine ball, a resistance band, and dumbbells. Ready to get started? Let's go!



Routine #1

This routine consists of five exercises that are specific to golf swing mechanics. They mimic the movements and muscles used in your golf swing and can help you improve your technique and performance. You will need a band and a cable machine for this routine.


  • Band Rotational Pull: This exercise will help you improve your rotational force and energy transfer in your golf swing. Do 10 repetitions on each side for 3 sets.




  • Cross Climber with Shoulder Tap: This exercise will help you develop core stability and coordination in your golf swing. Do 20 repetitions (10 on each side) for 3 sets.




  • Lunges: This exercise will help you strengthen your lower body muscles and improve your balance in your golf swing. Do 10 repetitions on each leg for 3 sets.





  • Golf Squat: This exercise will help you increase your hip mobility and flexibility in your golf swing. Do 10 repetitions on each side for 3 sets.




  • Heavy Cable Rotation: This exercise will help you build explosive power and speed in your golf swing. Do 8 repetitions on each side for 3 sets.





Routine #2

This routine consists of seven exercises that are general to strength and power training. They can help you build overall strength and power in your body and benefit other aspects of your fitness and health. You will need a medicine ball, a resistance band, and dumbbells for this routine.


  • Medicine Ball Wood Chops: This exercise will help you train your core and upper body muscles for rotational power in your golf swing. Do 3 sets of 8-12 repetitions per side.




  • Reverse Lunge with Rotation: This exercise will help you strengthen your lower body muscles and improve your balance and coordination in your golf swing. Do 3 sets of 10-15 repetitions per side.




  • Push-Up to Rotation: This exercise will help you develop upper body strength and stability in your golf swing. Do 3 sets of 10-15 repetitions.




  • Squat to Press: This exercise will help you increase your lower body and core power and explosiveness in your golf swing. Do 3 sets of 10-15 repetitions.





  • Resistance Band Lateral Walks: This exercise will help you activate and strengthen your glute muscles, which are important for generating power and stability in your golf swing. Repeat for 10-15 steps per side for 3 sets.




  • Bulgarian Split Squats: This exercise will help you improve your lower body strength and balance in your golf swing. Do 3 sets of 10-15 reps per side.




  • Medicine Ball Core Rotations: This exercise will help you enhance your core strength and rotational power in your golf swing. Do 3 sets of 10-15 repetitions per side.



These are the two exercise routines that aim at improving golf swing power. You can try them out and see which one works better for you, or you can mix and match exercises from both routines to create your own variation. The key is to perform these exercises regularly and with good form, and you will soon see the results in your golf game.


In addition to these exercises, also include cardiovascular exercise, such as running or cycling, to improve overall fitness and endurance. This will help keep you in shape and maintain your energy levels throughout a round of golf.


Improving your golf swing power is not only beneficial for your performance on the course, but also for your overall health and well-being. By doing these exercises regularly, you will notice a difference in your distance, accuracy, and consistency. You will also reduce your risk of injury and improve your posture and mobility.


But don't just take my word for it. Try these routines for yourself and see how they can transform your golf game. Whether you choose routine #1 or routine #2, or create your own variation, you will be amazed by the results. And remember, practice makes perfect. The more you do these exercises, the more power you will unleash in your swing.


So, what are you waiting for? Grab your equipment and start working on your golf swing power today! We hope you enjoyed this blog post and learned something new. If you have any questions or feedback, please leave a comment below or contact us. And don't forget to subscribe to our newsletter for more golf tips and tricks.


Happy golfing!




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