Fitness Golf Tips

Since Tiger Woods emerged as a champion golfer, the image of the overweight, middle-aged golfer started giving way to more physically fit athletes out there on the course. While you many not want to spend hours in the gym, there are some simple exercises that can help you get in better golf shape and better overall condition, too.


Whenever possible, try to do exercises that work the muscles and motions involved in the golf swing. A good stretch for your neck and shoulders, according to an article titled “Stretch with a Purpose” on the Golf Fitness Magazine website, starts with you standing as though you were about to address the ball. Instead of holding the club down, hold it in both hands, across your legs, with your right hand palm facing out and your left palm facing in. Move your arms as if taking a golf swing and hold the position for 30 seconds when your left arm is straight across your body at shoulder height. Take a slow swing down and follow-through, holding the finish for 30 seconds to feel a stretch in your midsection. Repeat slowly 10 times.

Golf Squat

The golf squat from the Men’s Health website works the muscles in your legs, butt, shoulders and back. Start by having your feet a little wider than shoulder-width apart. Hold a 10-lb. weight in a hand-over-hand grip at shoulder height and bend your knees until your thighs are parallel to the ground. Rise and turn to the right, lifting the weight above the shoulders. With your hips facing to the right, hold for a moment and then return to the starting position. Repeat, except rise to the left this time. Repeat 10 to 12 times.

30-Second Speed Drill

Also from the Men’s Health website, this exercise is meant to strengthen your forearms, wrists and hands and create more “action” in those muscles during your swing. Simply stand with feet shoulder-width apart and hold your right hand straight out in front of you. Squeeze your hand into a fist and then open it wide as many times as you can in 30 seconds. Repeat with the left hand.

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