5 exercises every golfer should do to improve their golf games

By: David Sundberg, with Zephyr Melton June 14, 2026

A man in gym clothes kneels on a blue pad, holding a landmine barbell. In the first image, he holds the bar at shoulder height. In the second, he presses it overhead, demonstrating a kneeling landmine shoulder press.

These five exercises will help improve your golf game.

David Sundberg

Everyone has an opinion on golf fitness. Your playing partner swears by the Tuesday spin class. The guy at the range is convinced his rotator cuff routine changed his life. The internet influencer will sell you a 12-week program promising 30 extra yards if you just comment and buy the right resistance band.

Here’s the truth: most golfers are undertrained, moving poorly, and leaving distance, stability, and longevity on the table. This doesn’t happen from a lack of talent, but because nobody ever gave them an honest foundation to build on. The good news is that strength training for golf doesn’t need to be complicated.

Below, you can see five exercises that are great for your golf game. Give ’em a shot.

1. Split Squat

A man wearing a black shirt, shorts, and cap performs a kettlebell lunge in a gym. In the first image, he stands upright; in the second, he is lunging with one knee near the ground, holding kettlebells at his sides. — David Sundberg demonstrates the technique for a split squat. David Sundberg

Take a medium to large step forward so that your back foot ends up on your toes, keep front foot flat on the floor. Begin the squat movement and lower under control, think about dropping the back knee straight down towards the floor. Then drive the front foot down in the ground, push hard through and stand straight up. Keep the pelvis neutral. Don’t let the trail hip hike or the low back extend to finish the rep.

2. Kick stand RDL

A man wearing a black t-shirt, shorts, and a cap performs a single-arm kettlebell row in two steps: standing upright with a kettlebell, then bending forward with a flat back, rowing the kettlebell upward. — David Sundberg demonstrates the technique for a kickstand RDL. David Sundberg

Stagger the feet, soft bend in the front knee, hinge at the hip until you feel the hip and hamstring load. Keep the weight close to the leg. Stop when the pelvis starts to rotate — that is your end range, not the floor.

3. Half-Kneeling Single-Arm Cable Row

A man in athletic wear is kneeling on a mat, performing a single-arm cable row exercise. In the first frame, his arm is extended; in the second, he pulls the cable towards his torso. Gym equipment is visible behind him. — David Sundberg demonstrates the technique for half-kneeling single-arm cable rows. David Sundberg

Down knee same side as the pulling arm. Cable at chest height. Drive the pull with the scapula; feel it in the upper back, not the armpit. Hips stay square. If they rotate to assist the pull, the load is too heavy.

4. Half-Kneeling Landmine Press

Down knee same side as the pressing arm. Load the trail hip before you initiate. Drive from the hip through the shoulder — not just an arm press. Control the bar on the way back down.

5. Half-Kneeling Cable Chop

A person in athletic wear kneels on a blue pad, holding a rope attached to a cable machine. The first image shows arms raised, and the second shows arms pulled down, performing a cable chop exercise. Kettlebells hang on the wall behind. — David Sundberg demonstrates the technique for half-kneeling cable chops. David Sundberg

Cable set high. Down knee on the side you’re chopping toward. Take an overhand grip on a rope handle, pull diagonally from high to low, finishing outside the opposite hip. Resist the rotation as the trunk controls the arc, the arms just hold on.

Four-week progression

Week 1

Position and movement quality only. Keep loads light enough that every rep looks like the first. Three sets of eight on each side. 90 seconds rest between sets.

Week 2

If movement quality held up, increase the weight by a small increment — 2.5 to 10 lbs depending on the exercise. Three sets of eight on each side. 90 seconds rest between sets.

Week 3

Same load as week two. Add one or two reps per set. Three sets of 10 each side. 90 seconds rest.

Week 4

Increase weight again by a small increment. Drop back to eight reps. Three sets of 8 each side. 2 minutes rest.