Exercices to do at home to improve your golf

Exercices to do at home to improve your golf

During the winter, you may not be able to play your favorite sport, but you can still work on specific golf training exercises in the comforts of your home. This will give you the perfect physical and mental preparation to play your best golf at the onset of spring.

You can still work on your game - even if you can't hit balls - by working on your physique. With various sets of strength training and muscle building (sheathing) exercises that keep your body flexible during your swing, you may even gain speed, flexibility, strength, balance, and power.

As any golfer can tell you, the golf swing is one of the most complex movements to perform because it involves almost all parts of the body. Here are some examples of home exercises to improve your golf.

*Please note these videos are in French but they are well-made, extremely informative, easy to follow by watching their movements, and very beneficial so we absolutely wanted to share them with you. They were made by Kinatex Sports Physio in conjunction with Golf Quebec.

For the upper body

During the swing, the muscles of the upper body (the back, abdominals, shoulders) are all implicated. They allow you to maintain a firm stance and a rapid, centered trunk rotation. To avoid injuring yourself, it is important to maintain and strengthen these muscles through a series of exercises such as:

  • The plank which helps to strengthen the abdominals, obliques, and lumbar muscles.
  • To solidify your chest rotation:
  • To improve the rotation of the pelvis and “sheath” your glutes:
  • To gain hip mobility:
  • To increase your postural stability of the shoulder blades and lower body at the same time:
  • To develop the ability of the upper body to dissociate from the lower body (create torque) for more power and fluidity in your swing:
  • To strengthen the shoulders, pecs and arms, you can do a series of push-ups (kneeling, classic or on the toes, one-handed or inclined).

For the lower body

In golf, it is essential that you have a stable, strong and solid posture in order to have success with your swing throughout your round.

Your glutes and hip muscles are under heavy strain during your swing. In turn, your legs should be strong and solid during your backswing to act as a base and help you gain power and stability in your rotation.

ETry these exercises to help you develop and strengthen your lower body:

  • PTo strengthen your glutes and hamstrings, lie on your back with your knees bent and raise the pelvis with one or two feet on the ground. You can combine this movement with a core exercise as shown in this video:

    and a more specific exercise for stability:
  • To increase the flexibility of the lower body for more hip rotation:
  • To improve your backswing by having strong and stable legs, do “chair” sets: stand with your back against a wall with your legs at 90 degrees (as if you were sitting on a chair) and hold the position as long as you can. Work to increase the amount of time you can stay in this position. Remember, you get out of an exercise what you put into it!


Focus your efforts on these workouts during the coming winter months and you will be ready next spring to perform your best on the two exceptional 18-hole courses of the Summerlea Golf & Country Club. See you then!


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