Golf Fitness Tips to Get a Competitive Edge


You got the game, you got the drive (and in some cases, a caddie), and you even have your own set of clubs. But there’s still one thing keeping your golf game from being as competitive as others and that’s YOU! So how do you level the playing field? Get into peak physical shape so that you not only have a better performance on the green but also don’t get exhausted as quickly.

The benefits of this approach are two-fold: boost your confidence in knowing that you can last nine holes without needing to sit every other hole and give yourself an advantage over other competitors by being able to remain energized and focused throughout their entire round. The key to gaining a competitive edge is by dedicating time and effort to strengthening your body through functional strength training exercises that complement specific golf movements.


Strong legs are key in helping you have a successful golf game. Stronger legs are not only less susceptible to injury, but they also help improve your driving distance and accuracy since it gives you more power behind the swing. The barbell squat is a great lower-body exercise that strengthens your quads, hamstrings, and calves.

How it’s performed: To do a barbell squat, you want to start with a barbell on your back and stand with your feet a little bit wider than shoulder-width apart. Then, descend until your thighs are parallel to the ground while keeping your back straight and knees in line with your toes.

Seated Rotations

Seated rotations will improve your rotational mobility which will help with your golf swing.

How it’s performed: Sit on a bench with your knees together or use a pad or towel to keep your knees together. Position a club behind your back with your arms so it rests in the crook of your elbows. Keep your posture as you place your palms on your stomach. Rotate your torso without moving your hips to the right and hold for 2 seconds, and then return to the starting position and repeat to the left and hold again for 2 seconds. Repeat 10 times on each side.

Standing Ys

Standing Ys will improve shoulder mobility as well as take away the bad impact of sitting.

How it’s performed: Pretend you are about to perform a deadlift; stand with your back flat and chest up with a golf club in your supinated grip (palms facing up). Raise your arms over your head in a Y shape, drawing your shoulder blades back and down. Return to the original position and that’s one rep.

90/90 Stretch

This exercise opens up your shoulders and helps to improve mobility and flexibility.

How it’s performed: Lie on your side with your bottom leg straight and your top leg bent, keeping the inside of the knee on the ground. Attempt to rotate your trunk so that your top shoulder blade is touching the ground. Hold for two seconds and return to the starting position, repeating for ten repetitions and then switching sides.

Lateral Pillar Bridge

This move opens up your hips and helps to prevent back pain.

How it’s performed: Position yourself on one side, with your elbow beneath your shoulder and your feet stacked. Push your hip up away from the floor, creating a straight line from shoulder to ankle. Hold this position for three seconds. Complete 10 reps on both sides and make sure to keep your head and spine in line.

Medicine Ball Parallel Throw

Having a better swing speed and storing and releasing energy is what medicine ball throws improve.

How it’s performed: Start by facing a solid wall which is 3 feet away. Hold the medicine ball at your waist and rotate your trunk away from the wall. In one motion, thrust your hips and trunk toward the wall to initiate the throw and then use your arms and the ball to follow through. Catching the ball with one hand beneath it and the other behind it, with arms slightly bent, is how you should do it after the ball bounces off the wall. Repeat this move for 10 rounds and then switch sides.

Medicine Ball Perpendicular Throw

This move will increase your core strength and will assist with muscle balance and speed swing.

How it’s performed: Start in the same position as in the prior exercise, except with your hips parallel to the wall. Then rotate your torso 90 degrees away from the wall before rotating 180 degrees and throwing the ball at it and then catching it on the rebound. Make sure to repeat for 10 reps then switch to the other side.

Physioball Pushup

Scapular stabilizers are critically important for shoulder and back movement and are challenged when doing pushups on a physioball.

How it’s performed: Start in a pushup position with your hands placed on the physioball and your feet planted on the ground. Slowly lower your chest so it just stops just above the ball and then control the ball as you push yourself up with controlled force. Repeat that move for 10 reps.

Dumbbell Bench Press – One Arm

This exercise builds your power and strength but also your shoulder stability.

How it’s performed: Position yourself on a bench so that your left glute and left shoulder blade are resting on the bench and your right glute and right shoulder blade are hanging off it. Keep your left hand gripped onto the bench for support, and hold a dumbbell in your right hand. Lower the weight slowly until your elbow is level with your shoulder and then return to the original position. Repeat the exercise 10 times before switching sides.

Now you are at peak golf fitness, you can book a break at one of Costa del sol best golfing hotels to show off your game.