Programs / Sport-specific
Golf Strength and Mobility
A six-week, three-day plan for a more stable stance, better hip and mid-back motion, and rotational power you can actually repeat for 18 holes.
- Length
- 6 weeks
- Days / week
- 3
- Session time
- 40–55 min
- Level
- Beginner
Who it's for
Golfers who want to move and feel better through a round, including newer gym-goers. If you have an acute back, hip, or shoulder injury, get it cleared before you start the rotational work.
Goal
Improve hip and thoracic mobility, build single-leg and trunk stability, and add controlled rotational power without swinging yourself into a sore back.
Equipment
- Dumbbells or a kettlebell
- A resistance band
- A golf club, dowel, or PVC pipe for mobility
- A mat
- Optional: a medicine ball and a bench
Warm-up
- 2 minutes easy walk
- Club or dowel: 6 open-book or rib rotations each side, 6 hip openers, 6 bodyweight squats
- 5 slow practice swings, easy range, each side if you play both, otherwise your playing side
- 10 band pull-aparts
Cooldown
- Easy walk, 2 minutes
- 90/90 hip stretch and a gentle figure-four, 30–45 seconds each side
- Pec stretch and a seated mid-back rotation over a chair, 30 seconds each
- Finish with 5 easy, unhurried practice swings
Weeks 1–3: Move well, then load
Weeks 1–3
Each day starts with mobility, then simple strength and anti-rotation work. Power, if it appears, stays light and crisp.
Day 1 — Lower body and hips
40–50 min
| Exercise | Sets | Reps / work | Intensity | Rest |
|---|---|---|---|---|
| Mobility: 90/90 transitions and a deep lunge with a reach | 2 | 5 each side | Easy, smooth | 20 sec |
| Goblet squat to a comfortable depth, or sit-to-stand from a box | 3 | 8 | RPE 6–7 | 90 sec |
| Supported single-leg RDL | 3 | 6 each side | RPE 6–7 | 90 sec |
| Side-lying clamshell or banded side step | 2 | 12 each side | RPE 7 | 45 sec |
| Pallof press or half-kneeling anti-rotation hold | 3 | 8 or 20 sec each side | RPE 7 | 45 sec |
| Calf raise | 2 | 12 | RPE 7 | 45 sec |
Day 2 — Mobility, trunk, and upper body
40–50 min
| Exercise | Sets | Reps / work | Intensity | Rest | Notes |
|---|---|---|---|---|---|
| Mobility: open-book, quadruped thoracic rotation, and a gentle pec stretch | 2 | 6 each side | Easy | 20 sec | |
| Single-arm landmine or dumbbell press | 3 | 8 each side | RPE 6–7 | 90 sec | |
| One-arm row | 3 | 8 each side | RPE 7 | 90 sec | |
| Face pull or band pull-apart | 3 | 15 | RPE 7 | 45 sec | |
| Half-kneeling woodchop with a band, slow | 3 | 8 each side | RPE 6 | 45 sec | Hips stay square-ish; the ribs turn, the low back does not yank. |
| Dead bug | 3 | 5 each side, slow | — | 45 sec |
Day 3 — Rotation and a little power
40–55 min
| Exercise | Sets | Reps / work | Intensity | Rest | Notes |
|---|---|---|---|---|---|
| Mobility: hip airplanes or gentle standing hip circles, plus club swing rehearsal | 2 | 5 each side | Easy | 20 sec | |
| Split squat | 3 | 6–8 each side | RPE 7 | 90 sec | |
| Medicine-ball rotational throw or crisp band chop | 4 | 5 each side | RPE 7, quality | 60 sec | Stop if the back feels sharp. Power comes from the ground up. |
| Glute bridge or hip thrust | 3 | 8 | RPE 7 | 60 sec | |
| Suitcase carry | 3 | 20–30 m each side | RPE 7 | 60 sec | |
| Finish: 8 easy practice swings, then 4 with a little more intent if you feel good | 1 | as written | Skill | — |
Weeks 4–6: Stability under a little more load
Weeks 4–6
The same three days, with slightly heavier strength and a few more crisp power reps. Week 6 leaves the mobility in and trims one set from each strength movement so you can play.
Day 1 — Lower body and hips
40–55 min
| Exercise | Sets | Reps / work | Intensity | Rest |
|---|---|---|---|---|
| Mobility: 90/90 and lunge with a reach | 2 | 5 each side | Easy | 20 sec |
| Goblet or front squat | 4 | 6 | RPE 7 | 2 min |
| Single-leg RDL | 3 | 6 each side | RPE 7 | 90 sec |
| Banded side step or single-leg sit-to-stand | 3 | 8 each side | RPE 7 | 45 sec |
| Pallof press | 3 | 8 each side | RPE 7 | 45 sec |
Day 2 — Mobility, trunk, and upper body
40–55 min
| Exercise | Sets | Reps / work | Intensity | Rest |
|---|---|---|---|---|
| Mobility: open-book and thoracic rotation | 2 | 6 each side | Easy | 20 sec |
| Single-arm press | 3 | 6 | RPE 7 | 90 sec |
| One-arm row | 4 | 6 | RPE 7 | 90 sec |
| Face pull | 3 | 12 | RPE 7 | 45 sec |
| Band chop, slightly more intent, still controlled | 3 | 8 each side | RPE 7 | 45 sec |
| Dead bug or bird dog | 3 | 6 each side | — | 45 sec |
Day 3 — Rotation and a little power
40–55 min
| Exercise | Sets | Reps / work | Intensity | Rest |
|---|---|---|---|---|
| Mobility and 5 easy practice swings | 2 | as written | Easy | — |
| Split squat | 3 | 6 each side | RPE 7 | 90 sec |
| Rotational throw or chop | 5 | 4–5 each side | RPE 7, crisp | 60 sec |
| Hip thrust | 3 | 6 | RPE 7 | 90 sec |
| Carry and a few intent practice swings if the back feels quiet | 3 | 30 m + 6 swings | RPE 7 | 60 sec |
Scaling
Keep every rotation in a range that does not produce sharp back pain. Shorten the medicine-ball throw to a tight band chop or even a slow pallof press if power work feels too aggressive. Use a sit-to-stand or a goblet box squat if a full squat is uncomfortable. Seated or half-kneeling versions of the mobility drills are always allowed.
Notes
This is gym and mobility work, not a swing overhaul. If you have a coach, let this plan support their work rather than fight it. Place the heavier strength day away from a tournament round. Walking the course counts as easy aerobic work, not as a reason to skip recovery.
These programs are general educational guides, not personalized coaching or medical advice. Consult a qualified physician before starting a new training plan, especially if you have an injury, a medical condition, or you are returning from time off. Learn the movements first, scale the load and volume to your current ability, and stop any exercise that causes sharp or unusual pain. When a lift or skill is new — particularly Olympic weightlifting, sprinting, or contact-sport work — consider in-person coaching. You are responsible for how you use this information.
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