Training Exercise Guide to Improve in Golf

17 de February de 2024

Looking to improve your swing and lower your handicap in golf? You’ve come to the right place. In this guide, we will reveal the key training exercises that will strengthen your game from the tee to the green.

Understanding that golf is more than technique, it’s also about strength, flexibility, and stability, can completely change your approach on the course. With the right routine, you can increase the power of your shots and the accuracy of your aim.

It doesn’t matter if you’re a novice looking for practical tips or an experienced player wishing to polish your technique, these exercises are designed for all levels. So, prepare your clubs, because we’re going to optimize your training so you achieve those birdies more frequently.

Exercises for Improving Swing Technique and Posture

Perfecting your swing and posture in golf is key to a successful game. Below, we present specific exercises that will help you improve your technique, increase power, and ensure consistency in every shot.

Torso rotations with club

This exercise improves flexibility and torso rotation, crucial aspects for a powerful swing.

  • Place a golf club behind your head and rest it on your shoulders.
  • Adopt your swing stance and perform slow rotations from left to right.
  • Focus on keeping your hips stable while rotating your torso.

Weighted swing

Increase the strength of your arms and the stability of your swing with this exercise.

  • Use a golf club with additional weight or a swing donut.
  • Perform full swings feeling the additional resistance.
  • Practice both with controlled swings and with speed to work on different aspects of the technique.

Posture practice in front of the mirror

The correct alignment of the body is fundamental for a good swing.

  • Stand in front of a mirror in your usual golf stance.
  • Make sure your shoulders, hips, and feet are aligned parallel to the shot line.
  • Regularly check and correct your posture to encourage muscle memory.

These exercises not only improve your technique but also foster confidence in each shot. Dedicate time to practice and you will observe how your game on the course positively evolves.

Flexibility and Strength Exercises

Improving in golf is not only about technique, it’s also essential to develop flexibility and strength. These exercises are designed to enhance your performance on the course.

Flexibility is key for a fluid and complete swing. Try dynamic stretches before each training session. This prepares your muscles and joints for movement, reducing the risk of injuries.

  • Trunk rotations: Stand in a golf position and rotate the torso while maintaining the posture. Perform 2 sets of 10 repetitions on each side.
  • Shoulder stretch: Use a golf club to help stretch your arms and shoulders, holding the tension for 30 seconds.

Strength, especially in the core, improves the stability and power of the swing. Bodyweight exercises or resistance bands are excellent for building muscle without increasing its volume too much.

  • Planks: Strengthen your core by holding the position for 30 seconds to 1 minute. Make sure your back is straight.
  • Russian twists: Sitting with legs elevated, rotate the torso carrying a weight or medicine ball from one side to the other.

Combine these exercises in your weekly routine and you will notice a significant improvement in your game. Remember, consistency is as important as the correct technique.

Mental Strategy and Concentration Exercises

  • Visualization: Before each shot, close your eyes and imagine the perfect trajectory of the ball. This reinforces the connection between mind and muscles, preparing you to execute the shot with greater precision.
  • Controlled breathing: Practice breathing deeply before each swing. Slow and controlled breathing helps to calm nerves and center your attention on the present moment.
  • Pre-shot routine: Establish a routine before each shot that includes checking your posture, aligning your feet, and making a practice swing. The repetition of this sequence creates a habit that improves concentration.
  • Managing internal dialogue: Maintain a positive internal dialogue. If a shot doesn’t go as expected, avoid self-criticism and instead, focus on what you can improve for the next one.
  • Focus on the target: Don’t get distracted by the surroundings. Fix your gaze on a specific point where you want the ball to land and keep your focus only on that target.
  • Memory exercises: After the round, try to remember specific details of each hole. What club did you use? How did you adjust your swing with the wind? Mentally reliving the game strengthens your strategic ability.
  • Mindfulness practice: Dedicate a few minutes a day to practice mindfulness. This helps to improve concentration and better manage stress during the game.
  • Implement these exercises in your training routine and you’ll see how your mental focus translates into tangible results on the course. Remember, the mind is as important as the body in golf.

You now have the tools to take your golf game to the next level. Consistency and focus are key in your training. Remember, practice makes perfect, and in golf, every swing counts.

Don’t underestimate the power of a good warm-up and specific exercises. Improve your flexibility, strength, and accuracy by following this guide and soon you’ll notice a notable difference in your performance.

Don’t forget that golf is also a mental game. Maintain a positive attitude and be patient with yourself. Every day of practice brings you closer to being the golfer you aspire to be. So, go for it!



We are that group of green enthusiasts who have been analyzing every club, ball, and accessory that comes our way for over 20 years.

We want you to feel that, when you read one of our analyses, it's like getting advice from those friends with whom you share the field every weekend. If something is not clear or you want to know more, do not hesitate to ask!

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