The sport of golf requires more athleticism than you might think. In fact, golf has been described as one of the most complex, technically demanding, and high-precision sports that exist (Ferdinands and Kwon, 2012). If you’re an avid golfer, which I assume you are since you’re reading this, you should be proud of that description of your sport.

The technique of the swing is important of course, and research has shown that there are individual variations between people within their golf swings (Evans and Tuttle, 2015), but these minor variations aren’t as important as what actually happens at ball contact. Therefore, if you have optimized your golf swing technique but you’re still having trouble launching the ball further, what could be the missing link?

Have you given any thought to how the balance, strength, power, and flexibility of your muscles and joints all impact your ability to launch that ball further? The 2021 PGA Championship winner, Phil Mickelson (at 50 years old!), attributes much of his success on the course to his lifestyle changes and workout routine.

Research also shows that your ability to generate greater torque on your downswing will contribute to greater club-head speed just before ball contact, thus enabling you to hit the ball with more force and increase your carry distance (Hume et al, 2005). This is achieved through a combination of hip, torso, and shoulder flexibility, your ability to increase your X-factor (the difference between your hip and shoulder turn at the top of your backswing), the velocity at which you begin the early phase of your downswing, and being able to lead through your hips in the downswing.

The following strength training exercises will help you develop the necessary flexibility, strength, power, and movement patterns that you need to improve all the above essential factors that contribute to a longer carry distance. I provide a video demonstration of each exercise and instructions for you to use below. I also provide a sample exercise routine which you can start today to help improve your golf game!

5 exercises for improving carry distance

Reach, Roll, & Lift

Shoulder stability and strength are critical in the sport of golf. Not only can a lack of these physical domains negatively impact your carry distance, but they can also predispose you to a higher risk of injury, which nobody wants.

• To begin this exercise, assume a quadruped position on your hands and knees

• Shift your hips back toward your heels and keep your hands on the floor in front of you

• Reach one arm way out in front of you, then roll your thumb up towards the ceiling

• After you roll your thumb up, lift your arm off the ground as high as you can (try not to shrug your shoulder too high towards your ear) and hold for 1-2 seconds

• Bring your arm back to the floor and repeat

Bird Dog

Being able to control the rotation of your trunk is extremely important in golf. This exercise will challenge your ability to maintain a stable and engaged core while your extremities are moving. This movement pattern is fundamental to your golf swing and will improve your capacity to maintain stiffness in your trunk so you can generate power effectively.

• To begin this exercise, assume a quadruped position on your hands and knees

• Slowly reach one of your arms forward while you simultaneously reach your opposite leg backward

• Hold the fully-extended position for 1-2 seconds, then return your extremities to the starting position and repeat

Spiral Plank

The sport of golf is all about rotation, so we need to train the ability to rotate effectively just as much as the ability to control that rotation (like we did during the Bird Dog). This exercise will improve your capacity to rotate through your trunk and transfer that movement to your upper body.

• To begin this exercise, assume a low side plank position with your elbow propped up on the floor and your hips elevated (your body should be in one straight line from your head to your toes)

• Raise your top arm to 90 degrees with your fingers pointed up towards the ceiling

• Rotate downward through your trunk and reach your top arm as far to the side of your body as possible and tap the floor

• Raise your top arm back to the starting position, hold for 1-2 seconds, then repeat

Turkish Get-up

This is one of the most complex full-body strength and stability exercises out there. It is a highly-effective exercise that will make your legs, hips, core, and shoulders rock solid, and will make your golf clubs feel as light as a feather.

• To begin this exercise, lay flat on your back with one knee bent, your foot flat on the floor, and the same side arm up towards the ceiling, holding the weight with your elbow completely straight (the key is for this arm to remain completely straight in a 90 degree orientation relative to the ground throughout the entire movement)

• Kick your opposite arm and leg away from your body slightly, then you are ready to begin the movement

• Brace your core and curl up to your elbow. Stabilize in this position then press up onto your hand

• Once your hand is firmly planted into the ground, raise your hips as high as possible then bring your forward leg back behind you into a lunge position with your knee on the ground

• Straighten your posture and assume an upright half-kneeling position, then stand tall

• Reverse the movement by placing your opposite knee back down on the ground

• Place your opposite hand on the ground, then bring your down-leg forward in front of your body while your sit your hips down

• Slowly lower yourself back down to your elbow and then down to your shoulders

• You should be looking up at the weight throughout the entire movement to maintain control

Kettlebell Swing

This exercise is one of the most effective in teaching you how do generate power from the hips and transfer it to the upper body, which is exactly what we are attempting to improve in the golf swing. It does not have a rotational component, however, it is an excellent exercise to master prior to moving on to more advanced variations.

• To begin this exercise, stand with your feet at about hip to shoulder-width with the kettlebell placed about a foot in front of you on the floor

• Push your hips back and hinge your torso over with a flat back as you grasp the kettlebell

• With control, hike the kettlebell back between your legs then quickly push your hips forward by squeezing your butt as fast as possible (this will propel the kettlebell forward and comprises 90% of the movement)

• As the momentum from your hips propels the kettlebell forward, guide the weight up over your head and keep your core engaged as it travels above you

• Once your arms are fully overhead, guide the weight back down between your legs as you push your hips back and repeat the movement

A practical workout routine you can start right now

One of my goals in this post was to provide you with a way to get started on your fitness routine in a simple and easy way. All you need is your bodyweight and a kettlebell. So head on over to your gym, grab some weight, and get started! Here’s a two-day per week routine you can use to get started:

Do this workout two days per week, varying the sets, reps and weight each day (anywhere in the prescribed range)

Reach, Roll, & Lift: 2-3 sets x 8-10 reps each side (no rest between sets)

Bird Dog: 2-3 sets x 8-12 reps each side (rest :30 after finishing both sides)

3-5 Supersets (move from one exercise to the next in circuit fashion) of…

Spiral Plank: 8-12 reps per side

Turkish Get-up: 1-2 reps per side (start light with 5lb and increase if desired)

Kettlebell Swing: 8-10 reps (start light with 15lb and increase if desired)

References

1. Ferdinands RED, Kwon YH. Golf. Sports Biomech. 2012;11(2):125‐6. http://dx.doi.org/10.1080/14763141.201 2.696400. PMid:22900395.

2. Evans K, Tuttle N. Improving performance in golf: current research and implications from a clinical perspective. Braz J Phys Ther. 2015 Sept‐Oct; 19(5):381‐389. http://dx.doi.org/10.1590/bjpt‐rbf.2014.0122.

3. Hume AP, Keogh J, Reid D. The Role of Biomechanics in Maximising Distance and Accuracy of Golf Shots. Sports Med (2005). 35(5);429-449.

ABOUT THE AUTHOR: COACH ADRIAN WOLFF

Coach Adrian Wolff has been working in the fitness industry as a personal trainer and group fitness coach since 2016. He grew up in Chicago, IL playing ice hockey, soccer, and tennis, and developed his passion for fitness while serving as an officer in the U.S. Navy.

Shortly after leaving active duty, he began a career in the fitness industry as a volunteer CrossFit coach. Then he decided to pursue a master’s degree in Kinesiology from the University of Illinois at Chicago. While working on his degree, he continued to coach people of various backgrounds in the aspects of sports performance, functional fitness, and nutrition.

He graduated with a Master of Science in Kinesiology with a concentration in Exercise Physiology in 2019, and moved to Las Vegas. He continues to work with youth to Division 1 collegiate athletes, and everyday people to help them achieve their fitness goals.