Simple Golf Exercises To Hit The Ball Further

People who can hit a golf ball a long way are worshiped as gods by some, Its time to gain some yards, bomb some drives and rightfully take your godly status! 

Gaining distance doesn’t have to be a complicated process, consistently perform a few simple exercises which effectively target the right areas and boom, job done! No need to change your swing or find that “secret trick to gain distance” bunch of crap that you see advertised everywhere, just put in a little bit of hard work with the right movements, that’s it. In my opinion simplicity is best, you can start to get more complex with your exercise selection when your progress stalls, why jump in at the deep end and loose all those easy distance gains?!

I’m going to show you my go-to, basic exercises & stretches that helped me build a lot of my distance when I first began training. Some of these require an exercise band, a very cheap piece of equipment which is essential if you are serious about gaining distance. A dumbbell would also be handy but not essential. I usually perform these exercises in the gym but to show you how easy it is to do them at home I have done them in a cramped room!

Push up – we start of with a simple move that will build upper body strength, power and co-ordination. 3 sets of 10 – 15 reps.

push up.PNG

Pause squat – this is a mixture of a strength/power builder and a mobility exercise and can be performed with a dumbbell held in front of your chest for extra resistance. Holding the position at the bottom will get a deep stretch throughout the hips and lower back, sore spots for most golfers. Simply squat down so your hip crease is at least level with your knees and hold this position for 5 slow breaths, push through your heels to stand back up and repeat. 3 sets of 10 reps.

pause squat.PNG

Upward band wood-chop – standing on one end of a cable and holding the other in both hands in front of your chest, slowly rotate your whole core as you lift your arms above shoulder height, keeping your core braced at all times. Return to the start position and repeat. make sure to perform on both sides for even development. 3 sets of 15 reps each side.

upward wood chop.PNG

Downward band wood-chop – Same as above but starting with band attached above shoulder height, here I attached it to some hooks on the door. Again 3 sets of 15 reps each side. (both of these wood-chop exercises can be performed with a dumbbell instead of a band in the same way)


Band resisted swing – with the band still attached high, set up in your golf posture while holding the band making sure it is moderately stretched. perform a backswing and let the band become loose, now swing down with your hips and shoulders as you would in your real golf swing keep going until your arms reach just past impact and hold this position, you should feel  stretch and contraction through your hips and core. 3 sets of 12 holds, perform on both sides again to promote even development.


These are my go-to exercises for increased distance, as you become move advanced in your training experience you can add more complex movements. Perform them one after the other in a single workout 2 -3 times per week with at least one day off between.

If you liked this then make sure to check out my other posts here for more great golf exercises, workouts and tips.

If you have any requests for topics to cover or specific exercises / workouts then leave a comment below or on social media and I will do my best to provide a post or answer to them all.

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Author: methodgolf90

Golfer and gym goer. I enjoy helping people achieve their golfing goals by providing exercises and workouts to improve performance and giving people insights into my own golf training.

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