Golf Fitness: Exercises to Increase Your Drive Distance

2 August 2025

Let’s cut to the chase — you want to hit bombs off the tee. We’re talking those majestic, soaring drives that make people stop and stare, wondering if you’ve been secretly training with Bryson DeChambeau. Sound about right?

The truth is, adding serious yards to your drive isn’t about buying the latest $600 driver or copying that guy from the country club who lives in the sand trap. Nope. If you want to gain real, consistent distance, it starts with your body. That’s right — golf fitness is your secret weapon.

So grab your foam roller, kiss your tight hamstrings goodbye, and let’s dive into the ultimate list of golf exercises that’ll crank your drive distance up a few notches.

Why Golf Fitness Even Matters (Yes, It Actually Does)

Okay, hear me out. Golf isn't just sipping Arnold Palmers and rocking khakis on a sunny Saturday. It’s a sport — and like any sport, performance is tied to physical capability. Tight hips, weak glutes, and poor core strength? That’s a triple bogey just waiting to happen.

Your golf swing is a beautiful symphony of mobility, flexibility, stability, and explosive power. And if even one note is off? Bye-bye distance.

If you want that delicious thwack sound and the visual satisfaction of the ball flying 300 yards down the fairway, you need to train smart — not just swing harder.

The Golf Swing: What Muscles Are We Talking About?

Before we jump into the sweat-fest, let’s look under the hood. The golf swing recruits a whole squad of muscles:

- Glutes – Your rear-end isn’t just for style. Strong glutes generate essential hip power.
- Core – The MVP. You need rotation, stability, and power. Planks are your new best friend.
- Hamstrings & Quads – Control and drive through the ball come from these bad boys.
- Shoulders & Lats – They control the backswing and follow-through with grace and strength.
- Forearms & Wrists – For that crispy contact and clubface control.

It’s a full-body motion, so your workouts need to match that energy.

The Warm-Up You’ve Been Skipping (Shame on You)

Let’s be honest — most folks roll up to the first tee cold as ice with nothing but a stale donut and coffee in their system. Not you though. Not anymore.

🧘 Dynamic Warm-Up Routine (5-10 Minutes)

- Arm Swings – Cross your arms across your chest and back for 30 seconds.
- Torso Twists – Keep your hips steady and rotate your upper body side to side.
- Leg Swings – Forward/backward and side-to-side to loosen up the hips.
- Hip Circles – Because stiff hips = trash swing.

This gets the blood moving, opens up your mobility, and primes you for max performance. Think of it as the pre-party before the fireworks.

Power Moves: Exercises to Skyrocket Your Drive Distance

Alright, it’s go time. These aren’t your grandma’s stretching routines. These golf fitness exercises are tailored to boost your drive by building strength, power, and rotational speed.

1. 🔥 Medicine Ball Rotational Slams

Why it works: Mimics your golf swing with explosive rotation. Builds rotational power.

How to do it:
- Use a 6–10 lb medicine ball.
- Stand shoulder-width apart.
- Rotate your torso and slam the ball to the ground beside you.
- Reset and alternate sides.

Sets/Reps: 3 sets of 10 per side.

Pro tip: Channel your inner Tiger and really slam the heck out of it.

2. 🍑 Barbell Hip Thrusts

Why it works: Your glutes are your power plant. Weak glutes = weak drive.

How to do it:
- Sit on the ground with your upper back resting on a bench.
- Roll the barbell over your hips.
- Drive through your heels and thrust your hips upward.

Sets/Reps: 4 sets of 8 reps. Go heavy. Be fearless.

3. 🌀 Cable Woodchoppers

Why it works: Builds rotational strength — the secret sauce of long drives.

How to do it:
- Set a cable machine to shoulder height.
- Stand side-on, grip the handle with both hands.
- Pull the cable across your body with a rotating motion.

Sets/Reps: 3 sets of 12 per side.

Bonus: These make your core look sharp, too.

4. 🧱 Plank with Shoulder Taps

Why it works: Core stability is the foundation of a consistent, powerful swing.

How to do it:
- Start in a high plank.
- Tap your left shoulder with your right hand, then switch.

Focus: Keep your hips square. No wiggling, no cheating.

Sets/Reps: 3 rounds of 30 seconds.

This ain’t your basic plank — it’s a core control challenge.

5. 💥 Box Jumps

Why it works: Explosive power translates directly to swing speed.

How to do it:
- Start in an athletic stance.
- Jump onto a box or platform about knee height.
- Land softly with bent knees.

Sets/Reps: 3 sets of 6 jumps.

Tip: Think of each jump as launching your golf ball into orbit.

6. 🏋️ Deadlifts (Conventional or Trap Bar)

Why it works: Full-body strength. Built to transfer raw power into your swing.

How to do it:
- Set up feet under the bar.
- Hinge at the hips, grip the bar, keep that spine straight.
- Drive up through your heels.

Sets/Reps: 4 sets of 5 reps.

You’ll feel it. And your drive? It’ll feel it too.

7. 🧍‍♂️Single-Leg Romanian Deadlifts

Why it works: Improves balance, hamstring strength, and hip control.

How to do it:
- Hold a dumbbell in one hand.
- Hinge at the hips on one leg, let the other leg extend back.
- Come back up like a graceful flamingo.

Sets/Reps: 3 sets of 10 per leg.

It’s humbling. But your balance and swing stability will thank you.

Mobility Matters: Don’t Skip the Stretching

Power is great, but if you move like the Tin Man, all that strength goes to waste. Mobility isn’t optional — it’s game-changing.

🔄 Stretch #1: World’s Greatest Stretch

Targets hips, hamstrings, and thoracic rotation. It’s literally called “greatest”. Just saying.

🤘 Stretch #2: Standing Torso Rotations

Light twist side to side while standing. Great as a warm-up or cooldown.

🦵 Stretch #3: Kneeling Hip Flexor Stretch

Because sitting all day does your hips dirty. Loosen up before you tee off.

How Often Should You Work Out for Golf?

Let’s keep it real — you don’t need to train like a CrossFit champion. Two to four days a week of strength and mobility-focused sessions is perfect for building distance without blowing a fuse.

Here’s a quick example week:

- Day 1: Strength + Power (e.g., deadlifts, box jumps)
- Day 2: Recovery/Mobility (e.g., yoga, stretching)
- Day 3: Core & Rotation Focus (e.g., woodchoppers)
- Day 4: Glute & Stability Training (e.g., hip thrusts, RDLs)

And don’t sleep on rest days — your muscles grow when you chill.

Nutrition Tips That Might Surprise You

No, you don’t have to live off kale and protein shakes. But fueling your body makes a massive difference in performance.

- Hydration: Dehydration zaps your swing speed. Drink up.
- Protein: Helps recover and grow muscle. Aim for a palm-sized serving with each meal.
- Carbs: Yes, you need them — especially before a round. Energy = distance.

Think of your body like a sports car. You wouldn’t put garbage in a Ferrari, would you?

Final Thoughts: Don’t Just Swing Harder — Train Smarter

Listen, I get it — you just want to nuke drives and impress your buddies. But if you’re serious about gaining distance off the tee, it's time to throw some respect on golf fitness.

Adding gym time doesn’t just improve your swing speed — it gives you longevity, consistency, and a body that’s built for birdies, not bogeys.

So next time you find yourself slicing one into the woods, ask yourself: "Did I skip leg day?"

Because the truth is, the ball doesn’t lie.

Now, go grab those dumbbells and start training like a golfer who means business. That ball ain’t gonna smash itself.