5 Must-Do Workouts to Increase Your Distance

Louis Melanson

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Whether you like it or not, you need to get into shape if you’re going to take golf seriously.

The right exercises will not only improve your swing and save you strokes, but will help you avoid injury.

Here are five workouts you can try to help with you game:

1. Swiss Ball Russian Twist

You lie with you back on a Swiss ball and make sure your hips are parallel with the floor. Next you cup one hand over the other (like you want to hide the other hand). Twist your torso to the left, come back to the middle, and then twist to the right while keeping your balance.

“The shoulders should ultimately turn to a 90-degree angle over the hips that turn at a 45-degree angle. This compact rotation is much more efficient and powerful,” wrote Men’s Health.

Perform two to three sets of 12 to 15 reps.

This exercise can help improve your drive and prevent injuries when you try to hit the ball really hard.

2. Russian Twists

You can’t forget to work on your core.

Start by laying down on the floor and placing your feet under something that won’t move (or having your workout partner hold your feet down).

Position yourself so that your knees are bent, creating an upside down “V” shape.

Your back should be positioned at a 45 degree angle to the floor and your arms should be extended perpendicularly in front of you.

Now the fun starts.

Twist to the right until your arms are parallel with the floor. Breathe out. Hold it for a second.

Now twist to the left, breathing and holding it for a second.

For those who are really advanced, you can try holding a weight while you twist. For those just starting, keep it simple.

3. Speed Drill

More strength and power isn’t the only way to get more distance. To hit the ball farther your club needs to travel faster. To help us swing the club faster we need to train our body and mind for more speed. It’s simple physics.

Heres is a really simple drill, find a club that has no head like a 7 or 5 iron, yes no head just the shaft and the grip. The lighter the better, now you need to address it like a normal shot and to be safe at the end of the shaft you should put some sort of tape to make sure you don’t hit someone or something with the end.

Now I want you to swing 15 to 20 swings all out the bigger Swoosh that you here the better, take a minute break and do the same on your wrong side just to make sure that our body is as stong on both sides to prevent injuries.

Do 3 sets 4 times a week, it will take you less than 10 minutes to do and you will start to see little increments of distance.

Don’t forget to hit the ball further, you need to hit the ball with more gusto. Its just physics.

4. The Medicine Ball Slam

I know, it sounds like something the Incredible Hulk might try.

This exercise requires one foot to be flat on the ground and the knee on the opposition side should be touching. (The position looks a lot like the stereotypical proposal position.)

Next, grab a medicine ball that’s going to be light enough to let you slam it with speed. Bring the ball over your shoulder, slicing upward at a 45 degree angle. The follow that same path, but down towards the floor as you slam the ball.

The best part about this exercise is that you cannot use your leg muscles and it forces you to use the muscles that bring you more stability.

5. Lying Knee-To-Knee Mobilization

Do you remember that iconic Marilyn Munroe picture where she’s touching her knees while holding down her dress? You’re going to do that.

Without the dress.

This exercise is designed to improve your internal hip range of motion, without this range of motion you will be losing out on some potential power for your swing.

Lie down on your back with your feet flat on the ground. Pull your knees inward toward one another until you feel a stretch in your hips (that means it’s working). Once you feel the stretch, hold it for a few seconds. Then push your knees as far apart as possible.

I know golf is about relaxation, but you need to exercise if you’re going to take it seriously. These exercises will help you prepare for the course and to dominate your next foursome.

What are your favorite golf exercises? Why do you think they work best? Leave a comment and let us know.