5 Exercises Every Golfer Should Be Doing (But Probably Isn't)

If you play golf and your only "warm-up" is a few arm circles on the first tee, you're leaving distance and accuracy on the table — and probably setting yourself up for pain down the road. As a Titleist Performance Institute (TPI) certified trainer who works with golfers at Kirkbrae Country Club, I see the same movement limitations show up over and over.

The good news? A few targeted exercises done consistently can make a real difference in how you swing, how you feel after 18 holes, and how long you can keep playing the game you love.

1. Hip 90/90 Stretches

Most golfers lack adequate hip internal rotation, which is critical for a full backswing and a powerful weight shift through impact. The 90/90 stretch targets both internal and external rotation of each hip. Sit on the floor with both knees bent at 90 degrees — one in front, one to the side. Gently lean forward over the front shin. Hold for 30 seconds per side. Do this daily and you'll notice a freer turn within a couple of weeks.

2. Half-Kneeling Thoracic Rotation

Your thoracic spine (upper back) needs to rotate independently of your lower back. When it can't, your lumbar spine picks up the slack — and that's where back pain starts. Kneel on one knee, place a club behind your shoulders, and rotate toward the front leg. Focus on turning from your ribcage, not your hips. This is one of the most important exercises for golfers over 40.

3. Dead Bugs

A strong, stable core is the engine of your swing. Dead bugs teach your body to resist extension and rotation under load — exactly what happens during a golf swing. Lie on your back, arms straight up, knees at 90 degrees. Slowly extend one arm overhead while extending the opposite leg. Keep your lower back pressed into the floor the entire time. If you can do 3 sets of 8 per side with perfect form, you're in good shape.

4. Split-Stance Cable or Band Chops

Golf is a rotational sport, so you need to train rotation. Cable or band chops build the anti-rotation strength and rotational power that translate directly to clubhead speed. Set a cable or band at chest height, stand in a split stance perpendicular to the anchor, and press the handle straight out. The challenge is resisting the pull — that's where the magic happens. Progress to faster, more dynamic chops as you get stronger.

5. Single-Leg Romanian Deadlifts

Balance, hip stability, and posterior chain strength all in one move. Stand on one leg, hinge at the hip with a slight knee bend, and reach toward the ground with a dumbbell or kettlebell. Your back leg extends behind you for counterbalance. This exercise builds the kind of single-leg stability that keeps you grounded during your swing and protects your knees and hips for the long haul.

The Bottom Line

You don't need to train like a tour pro to see meaningful improvement. These five exercises address the mobility and stability deficits I see most often in recreational golfers. Fifteen minutes a few times a week can translate to less pain on the course, more consistent ball striking, and extra yards off the tee.

Want a program designed specifically for your swing and your body? Contact us at Ocean State Fit to schedule a TPI golf fitness assessment.