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Golf Workout at Home: The 7 Best Exercises That you Don’t Need a Gym For

When the skies clear and the weather warms up every golfer is thinking the same thing: “I’ve got to get ready for golf season.” 

Golfers know that starting a new season also means warming up and strengthening those golf muscles. While golf might not be as long or physically demanding as running a marathon or playing a game of football, your performance on the course hinges on isolated, key moments where your strength and muscular precision will determine your score. So if it doesn’t make you sweat the same way other sports do, don’t be fooled—golf performance relies on your strength and fitness as much as any other athletic activity. You can get better at golf by getting into better shape. 

Plus, getting yourself in tip-top golf shape before the season begins will make long summer sessions more successful and enjoyable. Below we’ve highlighted the best at home workouts you can do to improve your golf fitness.

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Split Squats for Golf

Muscle Groups: Hamstrings, Quads, Glutes, Lower Back

Where it’s Used in Golf: Hamstrings; downswing, Quads; setup, Glutes; Follow through, Lower Back; rotation

Difficulty: Moderate 

  1. Start in a split leg position, with one leg forward and one leg back.
  2. Flex your knees and lower your hips, until the back knee is just above the floor.
  3. Stand back up and return to the starting position.
  4. Repeat this movement for as many reps as recommended and then switch legs.
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Deadbugs for Golf

Muscle Groups: This exercise targets your abs, lower back, and groin muscles. 

Where it’s Used in Golf: Abs; rotation, lower back; rotation, groin; setup

Difficulty: Moderate-High

  1. Lie down flat on your back with your arms extended toward the ceiling and your feet off the floor with knees bent to 90 degrees. Really engage your core and aim to get your lower back as flat to the floor as possible. This is really key. You shouldn’t be able to put anything under your back. 
  2. As you exhale, slowly lower one leg until that heel nearly touches the floor, while also lowering the opposite to the floor overhead. Inhale to return both arm and leg to start position and repeat with the opposite arm and leg. If you want to make the move harder, try gripping a resistance band between both hands, or, adding in weighted ankle straps or dumbbells.
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Wall Balls for Golf

Muscle Groups: Glutes, Quads, Hamstrings, Calves, Lower back, Deltoids, Biceps

Where it’s Used in Golf: Hamstrings, Glutes, Quads, Calves; Setup, Lower back; rotation, Deltoids, Biceps; Downswing

Difficulty: High

  1. Choose a moderately heavy wall ball, and hold it in your hands. 
  2. Stand 2 feet in front of the wall with your feet hip-width apart, toes slightly outward. 
  3. Hold the ball about chest height. Be sure to tuck your elbows into your sides. 
  4. Engage your core and squeeze the ball. The harder you squeeze the ball, the more you require your core and shoulders to work. 
  5. Begin the downward phase of the squat while keeping the ball at chest level. Squat down until your thighs are parallel to the floor. 
  6. Then drive your body up while tossing the ball at a vertical target about 8 to 12 feet high. Keep your arms extended. Tip: Pick a spot in this target area, and focus your eyes there the entire time. 
  7. Catch the ball after it bounces, keep the ball at chest height, and squat down to repeat the exercise. 
  8. Perform 10-15 repetitions for 2-3 sets. Or, set the timer for 30 seconds and do as many as you can.
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Push Ups for Golf

Muscle Groups: Chest, Lower Back, Biceps, Triceps, Abs

Where it’s Used in Golf: Chest; Backswing, Lower Back; Rotation, Biceps, Triceps; Downswing, Abs; Backswing

Difficulty: Moderate

1. Hands should be slightly outside shoulder-width apart at chest level.

2. Feet should be hip-width apart and parallel to each other—not turned inward or outward.

3. Hips should be in line with the shoulders, and the lower back should have a neutral curve—not completely flat, but not overly curved either. To assist with keeping proper lower back alignment, slim your waistline by trying to pull your belly button in and tightening your abdominal muscles.

4. The head should be positioned so the ears are in line with the shoulders. They should not drop down toward the floor or be looking in front of the body.

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Glute Bridges for Golf

Muscle Groups: Glutes, Lower Back, Abs

Where it’s Used in Golf: Glutes; Setup, Lower Back, Abs; Rotation

Difficulty: Low

  1. Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down.
  2. Lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze those glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise.
  3. Hold your bridged position for a couple of seconds before easing back down.
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Barbell Thrusters for Golf

Muscle Groups: Glutes, Quads, Hamstrings, Calves, Lower back, Deltoids, Biceps

Where it’s Used in Golf: Hamstrings, Glutes, Quads, Calves; Setup, Lower back; rotation, Deltoids, Biceps; Downswing

Difficulty: High

  1. Stand with the bar in the front squat rack position, holding it with your hands slightly wider than shoulder-width apart. Keep your elbows as high as you can as you lower into a squat. Keep your knees wide apart and your heels down. Lower until your thighs are at least parallel with the ground.
  2. Drive up through your heels using your quads and glutes. Maintain that momentum as you come to the top of the squat and use it to help you push the bar over your head until your arms are locked out. Then bring the bar back down to your chest to complete one rep.
  3. You can approach the barbell thruster in two ways. Going for a heavier weight and doing low reps will help you build power. Alternatively use a lighter weight and up the reps for a fat-torching, high-intensity workout.
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Deadlifts for Golf

Muscle Groups: Glutes, Quads, Hamstrings, Calves, Lower back, Deltoids, Biceps

Where it’s Used in Golf: Hamstrings, Glutes, Quads, Calves; Setup, Lower back; rotation, Deltoids, Biceps; Downswing

Difficulty: High

  1. Stand behind a barbell with your feet about shoulder-width apart.
  2. Sit your hips back, bend your knees slightly, and lean your torso forward, maintaining a tight core and flat back. Grab the bar, placing your hands shoulder-width apart, palms facing in toward your body.
  3. Push your feet into the floor and stand up tall, pulling the weight with you and keeping your arms straight. Bring your hips forward and squeeze your abs and glutes at the top.
  4. Slowly reverse the movement, bending your knees and pushing your butt back to lower the weight back to the floor. Keep the bar close to your body the entire time and maintain a flat back. This is 1 rep.
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Rotation Exercise for Golf

Muscle Groups: Quads, Hamstrings, Lower Back, Abs

Where it’s Used in Golf: Quads, Hamstrings; Setup, Lower Back, Abs; Rotation

Difficulty: Low

  1. Stand shoulder width the part with a club across your shoulders. 
  2. With the right side bend intact, rotate your shoulders as if doing a backswing
  3. Notice how your weight is being pressed to the ground
  4. Now rotate your shoulders forward as if you’re beginning your downsizing
  5. Focus on pushing through the ball
  6. Follow through with your feet
  7. Do 150-300 reps 
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These exercises can help you get in shape for the season from the comfort of your home. Enjoy!

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