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The Best Fitness Exercises for Golfers

Hate to break it to you... there is not a singular, or group of exercises that is "best for golfers."

However, there are TONS of great exercises you should be doing on a regular basis to maximize your performance on and off the golf course... but these exercises aren't very different from the one's I give my football athletes, my wrestlers, or my baseball athletes.

So, as a golfer, what exercises should you be doing in the weight room in order to maximize clubhead speed and increase pain-free performance on the course?

5 Principle Motor Patterns...






~75% of your strength training exercises will fall under these 5 central motor patterns.

I'll give you examples of each of them, as well as how to construct a workout later!


As we look beyond the 5 Principle Motor Patterns, we run into categories of movement such as:

  • Anti-Movement

  • Crawl

  • Carry

  • Locomotion

  • Mobility / Stability

  • Plyometrics

All of these categories will fill the gaps leftover after the 5 principle motor patterns have been maximized.

Obviously this is a pretty simplistic and generalized approach to training, but I want it to be as digestible as possible.

Constructing Your Training Day

First, warm up.

Do something to elevate your heart rate, increase blood flow, and build some fluidity in your movement.

Incorporate some locomotion to get the body moving.

Do some shuffles, lunges, or carioca.

Secondly, build your buckets.

We'll keep it simple.

6 Exercises total. Grouped into 3 buckets. Each bucket gets 2 exercises.

Complete the first bucket, before moving on to the next.

Complete the second before moving on the last.

3-4 Sets of each exercise.

5-8 reps.

Thirdly, fill the buckets... here are some of the "best" exercises for golfers.

Squat Option

Dumbbell Goblet Squats

Dumbbell Split Squats

Cossack Squats

Hinge Option

Dumbbell Single Leg RDL

Kettlebell RDL

Bodyweight Single Leg Glute Bridge

Pull Option

Birddog Row

Band Bent Over Single Arm Row

Band Pull A Part

Push Option

Dumbbell Bench Press

Band Assisted Push Ups

Seated Dumbbell Shoulder Press


Golf Stance Pallof Raise

Adductor Side Plank

Split Squat Lateral Bend


Seated 90-90 Stretch

Quadruped T-Spine Rotation

Cat-Cow Variations


Let's review.

There is NOT a "best" exercise for golfers.

Every exercise has a role within a training program.

Failing to include a diverse selection of exercises means failing to adequately prepare for your golf swing!

Prioritize the 5 Principle Motor Patterns.

Mix in a bunch of the other stuff.

You'll be good to go.




If you want to learn more about how we program and train at SCRATCH... Join the community below!

Let's go low!




Carter Schmitz, CSCS, TPI







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