Golf Gym Exercises

Golf is a difficult sport to master, but improving muscular strength and endurance is beneficial for avoiding repetitive movement injuries. Strength-training workouts for back, shoulder, arms, legs, and abs can condition the muscles used as you play golf. Workouts can be done in a gym, or at home with the necessary equipment.

Lat Pulldowns

This exercise strengthens the latissimus dorsi muscles in your upper to mid-back. Use an overhead lat bar; grip the ends of the bar with an overhand grip. Keep your hands slightly wider than shoulder-width apart. Sit with your thighs under the roller pads, your knees bent, and your feet flat on the floor. Begin the exercise by squeezing your shoulder blades together, bending your arms, and pulling the bar down to your chest. Hold, then slowly let the bar back up to starting position, resisting the movement on the way up, feeling your shoulder blades separate. Complete three to four sets of 10 to 12 repetitions.

Overhead Shoulder Presses

This exercise strengthens your shoulders and triceps. Sit on a bench that provides back support. Bend your arms, holding dumbbells on your shoulders. Contract your abdominal muscles, and keep your back straight. Bend your knees, placing your feet flat on the floor. Begin the exercise by pressing the weights overhead until your arms are extended, letting the weights meet. Slowly lower the weights back to the starting position. Complete three to four sets of 10 to 12 repetitions.


This exercise works your buttocks and thighs. Stand with your legs shoulder-width apart and your feet facing forward. Place a barbell behind your head, resting on your shoulders. Bend your arms, and grip the ends of the barbell with an overhand grip. Begin the exercise by bending your legs, keeping your weight back on your heels. Lower your body until your thighs are parallel to the floor, allowing your back to maintain a natural arch, keeping your head up. Hold, then lift back up to the starting position, squeezing your buttocks to bring your hips forward. Complete three to four sets of 10 to 12 repetitions.

Crunch Twists

This exercise works your upper abs and obliques, the muscles on the side of your torso. Lie on your back, with your knees bent at a 45-degree angle, and your feet flat on the floor. Bend your arms with your elbows out to the side, placing your hands behind your head. Begin exercise by crunching your ribs down, and lifting your head and shoulders off the floor between 30 and 45 degrees. Then twist your torso to one side, bringing your elbow toward your opposite knee. Slowly return back to the starting position. Repeat exercise on the other side. Complete three to four sets of 10 to 12 repetitions.

About this Author

Luann Voza teaches both math and science in an elementary school setting and physical education in a college setting. A former fitness-club owner, Voza has taught group fitness classes in step, aerobics, yoga, Pilates, kickboxing and spin. As a bodybuilder, she held the title of Ms. New Jersey Lightweight Division Winner. Voza has a master\’s degree in exercise physiology and a doctoral degree in education.