Golf looks relaxed from the outside, but a good swing asks a lot from the body. You need hip mobility, thoracic rotation, shoulder control, trunk stability, balance, and enough lower-body strength to create force without yanking on your low back or elbows.

This guide is not a diagnosis, and it is not a replacement for care from a qualified health professional if you have pain, injury, numbness, or symptoms that are worsening. But if you want a practical starting point, these are five of the best exercises for golfers because they build the qualities most swings depend on: mobility, rotation, strength, control, and repeatability.

Quick Answer: What Are the Best Exercises for Golfers?

The best exercises for golfers are the ones that help you rotate better, control your trunk, produce force from the ground, and stay strong through a long round. A simple, well-rounded golf training program can include:

• Half-kneeling thoracic rotations for upper-back mobility and smoother turn.
• Split squats for leg strength, balance, and hip control.
• Cable or band chops for rotational power and trunk coordination.
• Romanian deadlifts for posterior-chain strength and hip hinge mechanics.
• Suitcase carries for grip, core stability, posture, and walking strength.

For most recreational golfers, these exercises work best two or three times per week with controlled technique, moderate effort, and gradual progression. The goal is not to get exhausted. The goal is to make your body more capable so your swing has more options.

Why Golfers Need More Than Stretching

A lot of golfers know they are tight. They stretch their hamstrings, twist their back before a tee shot, or do a few shoulder circles on the first hole. Stretching can help you feel more ready, but it is only one piece of the puzzle.

That is why a good golf fitness plan should include mobility and strength. Mobility gives you access to positions. Strength and control help you use those positions without collapsing, rushing, or compensating. At our South Langley studio, we often start with simple movement assessments before deciding whether a golfer needs more hip mobility, more trunk control, more shoulder capacity, or better lower-body strength.

If you want individualized help, our sport-specific training and personal training programs are coached by university-degreed kinesiologists in a private studio setting, not a crowded gym floor.

1. Half-Kneeling Thoracic Rotations

Best for: upper-back rotation, shoulder comfort, backswing range, and reducing excessive low-back twisting.

The thoracic spine is the mid-to-upper back. It should contribute a lot of rotation during the golf swing. When this area is stiff, golfers often compensate by over-rotating through the low back, sliding the hips, lifting the arms, or shortening the turn.

Half-kneeling thoracic rotations are a useful drill because they lock down the lower body enough to make the upper back do the work. They also give you feedback: if you cannot rotate smoothly in this simple position, your swing may be borrowing motion from somewhere else.

How to do it

• Start in a half-kneeling position with one knee down and the other foot forward.
• Keep your ribs stacked over your pelvis instead of arching your low back.
• Place your hands across your chest or reach one arm across your body.
• Rotate through your upper back toward the front-leg side.
• Pause for one breath, then return with control.

Try 6 to 10 slow reps per side. You should feel movement through the upper back and rib cage, not a pinch in the low back. If kneeling is uncomfortable, use a seated version on a bench.

Kinesiologist cue: Think about turning your chest, not just throwing your arm behind you. The shoulder follows the rib cage; it should not be the only thing moving.

2. Split Squats

Best for: leg strength, balance, hip stability, deceleration, and uneven stance control.

Golfers spend a lot of time shifting weight, controlling rotation, and producing force from an asymmetrical stance. Split squats are excellent because they train each leg individually while challenging the hips and trunk to stay organized.

How to do it

• Stand in a staggered stance, like a short lunge position.
• Keep your front foot flat and your torso tall with a slight forward lean.
• Lower slowly until the back knee moves toward the floor.
• Drive through the front foot to stand back up.
• Keep the front knee tracking roughly over the middle of the foot.

Start with 2 to 3 sets of 6 to 10 reps per side. Use a support, such as a rack or dowel, if balance limits your form. Once the pattern is solid, progress by holding dumbbells or using a slower tempo.

Kinesiologist cue: Do not let the front knee cave inward as you rise. Good knee and hip control is more valuable than forcing depth or load.

3. Cable or Band Chops

Best for: rotational power, trunk control, sequencing, and transfer from lower body to upper body.

Many golfers want more club speed, but trying to swing harder is not the same as training power. Cable or band chops teach the trunk, hips, shoulders, and arms to coordinate rotation against resistance. They can be performed slowly for control or more explosively once the technique is reliable.

The key is to avoid turning the exercise into an arm pull. Your trunk should initiate and control the motion while your feet, hips, and shoulders contribute together.

How to do it

• Attach a cable or resistance band around chest height.
• Stand sideways to the anchor with feet about shoulder-width apart.
• Hold the handle with both hands near the anchor side.
• Rotate your chest and pull the handle across your body.
• Return slowly, keeping your ribs and pelvis controlled.

Use 2 to 3 sets of 8 to 12 reps per side. Keep the load light enough that you can rotate smoothly. If you feel it mainly in your arms, reduce resistance and focus on sequencing.

Progression: Begin with slow cable chops, then progress to a slightly faster intent. For athletic golfers, medicine ball throws can be useful later, but they should come after basic rotation and bracing are solid.

4. Romanian Deadlifts

Best for: hamstrings, glutes, hip hinge strength, posture, and force production from the ground.

A strong golf swing is not just about rotation. It also depends on the ability to load the hips, maintain posture, and use the posterior chain. Romanian deadlifts train the hip hinge pattern, which helps golfers learn how to move through the hips instead of rounding or overusing the low back.

How to do it

• Hold dumbbells, a kettlebell, or a barbell in front of your body.
• Stand tall with soft knees and feet about hip-width apart.
• Push your hips back as if closing a car door with your hips.
• Keep the weights close to your legs and your spine long.
• Stop when you feel a strong hamstring stretch or before form changes.
• Drive the hips forward to return to standing.

Start with 2 to 3 sets of 6 to 10 reps. Move slowly at first. If you are new to hinging, a dowel or light kettlebell can be better than jumping straight to a barbell.

Kinesiologist cue: The hips move back and forward. The spine should not be the main moving part. If you feel sharp pain, stop and get assessed.

5. Suitcase Carries

Best for: core stability, grip strength, posture, shoulder position, and walking capacity.

A suitcase carry looks simple: hold weight in one hand and walk. But for golfers, it is one of the most useful exercises because it trains the body to resist side bending while staying tall and controlled. That matters for posture, trunk control, and late-round endurance.

It also builds grip and shoulder stability without requiring complicated technique. For golfers who spend hours walking, carrying, rotating, and repeating swings, that kind of durable strength matters.

How to do it

• Hold one dumbbell or kettlebell by your side.
• Stand tall with your shoulders level and ribs stacked over your pelvis.
• Walk slowly for 20 to 40 metres or 30 to 45 seconds.
• Do not lean away from the weight or shrug the shoulder.
• Switch sides and repeat.

Start with 2 or 3 carries per side. Choose a weight that feels challenging but does not pull you out of position. If your posture changes immediately, the weight is too heavy.

Kinesiologist cue: Imagine balancing a glass of water on your head. The goal is quiet, controlled walking, not rushing to finish the distance.

How to Put These Golf Exercises Into a Weekly Plan

You do not need a complicated program to start. Most recreational golfers do well with two full-body strength sessions per week, plus a short mobility routine before practice or rounds.

Here is a simple example:

• Day 1: half-kneeling thoracic rotations, split squats, cable chops, suitcase carries.
• Day 2: thoracic rotations, Romanian deadlifts, split squats, cable chops, suitcase carries.
• Before golf: 5 to 8 minutes of dynamic mobility, light rotations, hip openers, and practice swings that build gradually.

If you already have back, hip, shoulder, elbow, or wrist pain, get assessed before pushing rotational speed or heavy strength work. Our Langley kinesiologists can help identify what is limiting your movement and build a plan around your body, goals, and golf schedule. For pain after a car accident or other eligible claim, ICBC active rehab may also be relevant.

When to Get Help From a Kinesiologist

Consider working with a kinesiologist if you feel stuck, keep getting the same aches, notice one side moves very differently, or do not know which exercises are appropriate for your body. A movement assessment can help separate a mobility limitation from a strength limitation, a control issue, or a load-management problem.

At Vaughan’s Fitness, every trainer is a university-degreed kinesiologist. We have been coaching in Langley since 2013, and our private studio at 658 200th St gives clients a quieter setting than a crowded commercial gym. Programs are individualized, there are no locked contracts, and the first step is simple: book your 2 FREE sessions through our contact page. You can also review our pricing if you want to understand options before reaching out.

FAQ: Exercises for Golfers

How often should golfers do strength training?

Most recreational golfers do well with two strength sessions per week. Competitive golfers may use two to four sessions depending on season, recovery, practice schedule, and training history. Quality matters more than crushing every workout.

Should golfers lift heavy weights?

Golfers can lift heavy once they have good technique, control, and a sensible progression. Heavy training is not mandatory for every golfer, but getting stronger is usually helpful. The load should match your experience, goals, injury history, and recovery.

What exercise helps golf rotation the most?

No single exercise fixes every swing. Half-kneeling thoracic rotations can improve upper-back mobility, while cable chops train coordinated rotation under control. Many golfers need both mobility and strength to rotate well.

Can these exercises help with golf-related back pain?

They may help some golfers by improving hip strength, trunk control, and movement options, but back pain has many possible contributors. If pain is sharp, persistent, radiating, or worsening, get assessed by a qualified professional before pushing training intensity.