Four Simple Exercises To Improve Distance and Accuracy

By Jack Moorehouse

You don’t need to know the muscle groups involved in your golf swing to boom a 300-yard drive. Being able to name the anatomical components of a swing, as I’ve written in my golf tips, is useless unless a golfer employs the proper sequence of motion and a balanced sequential weight shift. Power lifters may be able to bench press a Jetta, but when it comes to hitting a golf ball for distance, I’ll take 150-pound Charles Howell anytime. 

But knowing which muscles do what can help you design workouts that strengthen the areas of your body having the most impact on your swing. And that can have a beneficial effect on your swing, as I tell students in my golf lessons. Or course, not all workouts need to be done in a gym surrounded by Mr. Universes. Many, in fact, can be done in the comfort of your home without breaking a sweat. 

Below is a closer look at how each muscle group functions during your swing, followed by some exercises and stretches designed to strengthen these key groups. The only equipment you’ll need for this workout is a golf club. 

The Magnificent Seven

Seven muscles groups in your body are the prime movers of your golf swing, but many others play a supporting role. The key movers include the glutes, groin, quadriceps, and abs, lats, and obliques, as well as the pectorals, hamstrings, and rotator cuffs. Let’s examine these muscles in action from the top of the downswing forward. 

The left and right buttock muscles (glutes) start firing at the top of the backswing and are active through impact. As the body makes the transition from the backswing, the left adductor (groin) helps shift your weight toward the target. >From the waist up, the abdominal dorsi and oblique muscles fire almost simultaneously to uncoil the upper body. While the club is picking up speed in the downswing, the front leg muscles (quadriceps) are working hard to stabilize the knees and pelvis. 

The right chest muscle (pectorals) for right-handed players works in conjunction with the left lat to help pull the right side of the body through impact. The left hamstring is more active than the right as they work with the quads to stabilize the lower body at high swing speeds. These are the behind the-scenes muscles. Without the help of the shoulder muscles (rotator cuffs), there’s no chance of generating power. 

Power Exercises and Stretches

The exercise and stretches described below work the key muscles controlling your golf swing. Perform the exercises at least three times a week in sets of three (10 to 15 reps), then alternate sides. Perform each stretch for 15 to 39 seconds up to 10 times, alternating sides. Do them as many times a week as you like. 

Stretch: Hip Rotation

Stand next to a wall, your shoulders perpendicular to it. Step forward with the right leg, knee bent. Keeping most of your weight on the right leg, place your hands on the wall and turn your shoulders to the right, sliding your hands back as far as you can. 

Stretch: Hip Flexor

Kneel on your right knee in a lunge position until you can feel a stretch in your let hip. Holding a club in front of you, slowly turn your body to the left while keeping the lower body stable and the club at chest level. 

Exercise: Single-Leg Rotation

Stand on one leg, knee slightly bent. Holding a club in front of you, mimic the spine angle you would have when you address a ball. Now slowly turn as if you were making a backswing, then a through-swing before returning to address. 

Exercise: Stepdown Hip Rotation

Stand on a platform so one leg hangs off the edge. Holding a club in front of you, turn your upper body toward the platform as the hanging foot taps the floor. Then return to the start position. Be sure to work the opposite side equally. 

This workout isn’t difficult, but it is effective. Of course, strengthening these muscle groups is a waste of time without knowing how to assume a stable foundation provided by your legs. Nor are they of value to you in hitting the long ball without a balanced sequential weight shift. But strengthening these muscles will help you generate more power off the tee. And that only help your golf handicap. 

Jack Moorehouse is the author of the best-selling book “How To Break 80 And Shoot Like The Pros.” He is NOT a golf pro, rather a working man that has helped thousands of golfers from all seven continents lower their handicap immediately. He has a free weekly newsletter with the latest golf tips, golf lessons and golf instruction.