The FGSL Fitness Guide to a Sharp Swing

Golfers aren’t just made on the course. If you have been keeping up with my blog or if you have read any of my books, you should already know that I am a firm believer in holistic training. This means that I value general exercise, strength training, nutrition, and well-being just as much as I value targeted golf drills. As such, there are several different movements you can practice in the gym that will benefit your performance on the course.

The treadmill is a great resource, but it shouldn’t be the only form of exercise that you use in order to stay strong and active. These four versatile exercises will keep your body strong and your swing sharp using a variety of different but complementary movements that engage all the parts of your body that you’ll need for a solid swing. These workouts utilize basic gym equipment, such as a medicine balls and resistance bands. As always, you can perform these exercises at home or at the gym depending on your own comfort and your available resources. Incorporating some of these drills into your regimen will surely help with developing more controlled, consistent swings and targeted, firm impact.


Hip Raise

All you’ll need is a foam block and an elevated surface to engage your inner thighs and hamstrings for this intensive isolated workout. This exercise fires up your legs and your core to help create a solid structure to prep your body for a powerful swing.


Single Leg Kettlebell and Reach

This exercise is a lot more difficult than it may initially seem. This workout engages balance, strength, and mobility all in one. In this Instagram video, I pass the kettlebell after each rep. In the YouTube video at the end of the article, you will see another variation where I perform all reps on one side before switching to the other. Try both versions, alternate regularly, and observe which sequence challenges you the most!


Upper Body Rotation with Resistance 

At the beginning of this video, you will see me performing an upper body rotation that most closely resembles actual movements you will work through to perform a sharp swing. The key phrase I always think of before I begin this exercise is something you may hear my trainer saying in the background: “Ribcage to hip.” This is where the engagement and twist is coming from! I always channel my focus and energy into this part of my body when I am beginning this movement.

Medicine Ball Lunge with Twist

This exercise is another workout that is deceptively challenging in the best kind of way. The biggest hurdle is keeping your balance. Even if you have to put your foot back down to regain your balance as I did in this Instagram video, be sure to resume the workout immediately. Always jump right back in to reap the most benefits from your physical activity. Challenge yourself to keep moving!


Watch the video below for a full demonstration of the entire workout sequence from start to finish. Always remember to go as slow as you need to in order to maintain proper form. These movements are optimally beneficial only when you pay particularly attention to the structure and firmness of your body. Let’s hit the gym!

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