99 At Home Golf Exercises

 (that you can start today with minimal equipment)

In this post we give you 99 at home golf exercises that you can start today! 

The best part is some of these exercises require no equipment at all!

But if you are a fitness junkie like me we also threw in a bunch of at home golf exercises that only require a pair of dumbbells, or a resistance band or even a plyo box or medicine ball.

So if they have just been sitting in your basement or closet, dust them off!

Many of these movements are used in our At Home Golf Workout Program.

P.S. (Shhhhh!) In the bonus section at the bottom of this page, you can download this entire list…FOR FREE!

OK let’s dive right in!

At Home Golf Exercises eBook

Contents

at home golf exercises for legs

Chapter 1: At home golf exercises for your legs.

At home golf exercises for glutes and back

Chapter 2: At home golf exercises for your glutes & back.

Golf Exercises for your upper body

Chapter 3: Golf exercises for your upper body.

At home core exercises for your golf swing

Chapter 4: At home core exercises for your golf swing.

Full body exercises to work on your explosiveness

Chapter 5: Full body exercises to work on your explosiveness.

Download 7 days of workouts designed to increase club head speed FOR FREE

Bonus: Download this entire list of at home golf exercises for FREE!

The At Home Golf Workout Program

(for those serious about their game)

Golf Workout Program EBook Phone

Improve your strength so you can stop losing distance off the tee.

Improve your flexibility so you can start making a repeatable and fluid golf swing.

Gain distance so you can start hitting shorter irons into par 3s & 4s and reach more par 5s in two.

Improve your overall health & fitness so you can continue to play the sport you love.

All you need is a set of dumbbells, a resistance band and a place to run outside.

Chapter 1

At home golf exercises for the legs.

You have heard many of the top teaching professionals in golf talk about “using the ground to create force.”

And if you have been around the game long enough you may have heard of the Sam Snead Squat.

Even great ball strikers such as Tiger Woods and Ben Hogan make the transition to their downswing by passing through a squat position.

The at home golf exercises in this section will help you build up stronger legs and create more explosiveness with your legs.

Let’s review!

at home golf exercises for legs

1) Air Squat

Air Squat At Home Leg Exercise for Golf
Click the image above for a full video tutorial
Points of performance:

  • Shoulder width stance.
  • Hands out in front
  • Hips unhinge back and then move down.
  • Hips & Shoulders move down at the same rate until hip crease is below the knee
  • Knees track same direction as the toes
  • Chest remains nice & tall
  • Maintain a flat back
  • Hips & shoulders rise at the same rate.
  • Stand until hips, & knees are fully locked out at the top.

2) Reverse Lunges

Reverse Lunge at Home Golf Leg Exercise
Click the image above for a full video tutorial
Points of Performance

  • Torso stays vertical the entire time and abs are tight.
  • One foot will step backwards while keeping the heel down on the forward foot.
  • Lower your torso until the back knee touches the ground.
  • The shin of the forward leg remains vertical.
  • The knee moves the same direction as your toe.
  • Stand to full extension of the hips and knees.

3) Walking Lunge

Walking Lunge
Click the image above for a full video tutorial
Points of Performance:

  • The torso stays vertical the entire time and abs are tight.
  • One foot will step forward while keeping the heel down.
  • Lower your torso until the back knee touches the ground.
  • The shin of the forward leg remains vertical.
  • Knee points the same direction as your toe.
  • Stand to full extension of the hips and knees.

4) Dynamic Lateral Box Step Ups

Dynamic Lateral Box Step Ups
Click the image above for a full video tutorial
Points of Performance:

  • Stand to the side of a knee high box holding dumbbells in each hand.
  • Place one foot on the box.
  • Begin the movement by stomping on the box immediately followed by a dynamic extension of the hip and knee.
  • Immediately squeeze the quad and glute that are on the box to drive up onto the box.
  • Keep the torso upright the entire time.
  • This mimics the extension that is created by the lead leg during a golf swing.

5) Dumbbell Front Squats

Dumbbell Front Squat
Click the image above for a full video tutorial
Points of performance:

  • Dumbbells will rest on the shoulders.
  • Shoulder width stance.
  • Hips unhinge back and then down.
  • Hips & shoulders move down at the same rate until hip crease is below the knee.
  • Knees track same direction as the toes.
  • Chest remains nice & tall.
  • Maintain a flat back.
  • Hips & shoulders rise at the same rate.
  • Finish at full lockout of the hips, & knees at the top.

6) Dumbbell Front Squats to a Box

Dumbbell Front Squat to a Box
Click the image above for a full video tutorial
Points of performance:

  • Set a box, bench or chair so that it is right behind you. Be careful when first performing these.
  • Dumbbells will rest on the shoulders.
  • Shoulder width stance.
  • Hips unhinge back and then down.
  • Send you hips back and then down as you sit to the box, bench or chair.
  • Pause on the box,bench,chair for 1-2 seconds.
  • Lean forward ever so slightly before contract the your glutes and hamstrings to initiate the movement off the bench.
  • Drive your hips forward at the top and squeeze your glutes hard.

7) Goblet Reverse Lunge

Goblet Reverse Lunges
Click the image above for a full video tutorial
Points of Performance:

  • Hold the weight at chest level.
  • Torso stays vertical the entire time and abs are tight.
  • One foot will step backwards while keeping the heel down on the forward leg.
  • Lower your torso until the back knee touches the ground.
  • Forward knee points the same direction as the toe.
  • Stand to full extension of the hips and knees.

8) Goblet Squat

Goblet Squat
Click the image above for a full video tutorial
Points of Performance:

  • Abs are tight and weight is held in front.
  • Shoulder width stance.
  • Hips unhinge back and down.
  • Hips & Shoulders move down at the same rate until hip crease is below the knee.
  • Knees track same direction as the toes.
  • Chest remains nice & tall.
  • Maintain a flat back.
  • Hips & shoulders rise at the same rate

9) 1 & 1/4 Goblet Squat

Barbell Goodmornings
Click the image above for a full video tutorial
Points of Performance:

  • Set up and perform as you would a regular goblet squat. 
  • However, as you begin to stand, once you rise back above parrallel you will then go back down to the borrom of the squat again. 
  • From here you will finally stand. 
  • This is a complex movement so see the full video tutorial.

10) Single Leg Bulgarian Split Squat

Single Leg Bulgarian Split Squat
Click the image above for a full video tutorial
Points of performance:

  • Begin in a forward lunge position with the torso upright.
  • Brace your core with the hips square.
  • The back foot is elevated on a bench, chair or other household object.
  • Lower yourself until the forward thigh is horizontal or parallel with the floor.
  • Keep the forward knee in line with the toe and don’t let it pass the toes.
  • Press through the forward heel returning back to the starting position.

11) Tempo Dumbbell Front Squats

Tempo Dumbbell Front Squats
Click the image above for a full video tutorial
Points of performance:

  • These are performed in a very similar manner to the db front squats listed earlier. 
  • However you will be performing them in a very slow manner. 
  • In our video tutorial we use a 3 second descent followed by a 1 second pause in the bottom of the squat. 
  • Followed by a 3 second ascent. 
  • All points of performance of a regular dumbbell front squat apply.

12) Tempo Goblet Squats

Tempo Goblet Squat
Click the image above for a full video tutorial
Points of performance:

  • These are performed in a very similar manner to the goblet squats listed earlier. 
  • However you will be performing them in a very slow manner. 
  • In our video tutorial we use a 3 second descent followed by a 1 second pause in the bottom of the squat. 
  • Followed by a 3 second ascent. 
  • All points of performance of a goblet squat apply.

13) Weighted Walking Lunges

Weighted Walking Lunges
Click the image above for a full video tutorial
Points of Performance:

  • Take a full grip on a pair of Dumbbells or Kettlebells.
  • One foot will step forward.
    Keep the heel down on the forward foot.
  • Lower your torso until the back knee touches the ground.
  • The shin of the forward leg remains vertical and the torso should remain vertical the entire time.
  • Stand to full extension of the hips and knees.

14) Banded Hamstring Curls

Weighted Walking Lunges
Click the image above for a full video tutorial
Points of Performance:

  • Anchor the band to a stable structure.
  • Sit on a bench and loop the band around your ankles.
  • Begin by pulling squeezing the hamstrings and pull the band underneath you.

15) Banded Leg Extensions

Banded Leg Extensions
Click the image above for a full video tutorial
Points of Performance:

  • Anchor the band to a stable structure.
  • Sit on a bench and loop the band around your ankles.
  • Begin by extening your legs and  squeezing the the quads until your legs are locked out.

16) Box Jumps

Box Jumps
Click the image above for a full video tutorial
Points of Performance:

  • Feet are set hip width apart.
  • Hands to back pockets, legs bend ready to jump.
  • Both feet take off together and land on the box at the same time.
  • Hands end at ears.
  • Knees stay in line with toes the entire time.
  • Hips & knees extend at the top.
  • Step down or jump down.

17) Rotational Box Jumps

Rotational Box Jumps
Click the image above for a full video tutorial
Points of Performance:

  • Stand to the side of a box.
  • Begin by rotating with your torso and arms to the side that is furthest from the box.
  • Add a slight squat to the movement as well.
  • From here we want to mimic a golf swing.
  • Rotate towards the box by shifting your weight to the lead leg.
  • Then rotate the torso and arms towards the box.
  • Jump up onto the box by using the quads and hips.
  • Land on the box with both feet.
  • Reset and step down.
  • Don’t forget to perform an equal amount on both sides..

18) Seated Dynamic Box Jumps

Seated Dynamic Box Jumps
Click the image above for a full video tutorial
Points of Performance:

  • Begin by sitting on a bench or box.
  • Bring your feet off the ground.
  • Forcefully bring them back to the ground and jump.
  • Two feet land at the same time.
  • Make sure to reset on every rep of the seated dynamic box jump.

19) Weighted Box Step Ups

Weighted Box Step Ups
Click the image above for a full video tutorial
Points of Performance:

  • Grasp a dumbbell/kettlebell in each hand.
  • Maintain a full grip on the weights.
  • Step one foot on top of the box.
  • Keep the knee over your foot.
  • Press through your forward heel and step up onto the box.
  • Keep the chest tall the entire time.
  • Touch the trailing foot to the top of the box and then step down.
  • Alternate feet.

Chapter 2

At Home Golf Exercises for your Glutes & Back

Our post on exercises to increase clubhead speed in golf detailed how the hips and in turn the glutes and back are vital in the golf swing. 

We threw in a few exercises from our post on back exercises for golf. 

But we didnt stop there. We also inclued a bunch of new at home golf exercises. 

Enjoy! 

At home golf exercises for glutes and back

20) Aquaman

Aquaman Exercise
Click the image above for a full video tutorial
Points of Performance:

  • Begin by lying face down on the floor.
  • To begin, lift one arm and the opposite leg.
  • For example, if you lift the right arm up, raise your left leg.
  • Hold for a 1-2 second count and then reverse sides.

21) Cobra

Cobra Exercise
Click the image above for a full video tutorial
Points of Performance:

  • Begin by lying face down on the floor.
  • Your arms will be to your side and your legs will be straight and together.
  • To begin the movement, contract your lower back & glutes raising your torso, shoulders & arms slightly off the floor.
  • Keep you head in a neutral position.
  • Your chest will come a few inches off the floor.
  • Hold the top of the rep for a 1-2 second count before lowering yourself back down.

22) Laying Reverse Fly

Laying Reverse Fly
Click the image above for a full video tutorial
Points of Performance:

  • Lay face down on the floor with your arms out to the side.
  • Make sure that your thumbs are face up.
  • Retract the upper back pulling your arms off the ground as far as possible while maintaining a neutral spine.
  • Hold the top of the rep for a 1 second count before returning to the floor.

23) Posterior Plank

Posterior Plank
Click the image above for a full video tutorial
Points of Performance:

  • To set up you will begin by sitting on the floor with your legs straight out in front.
  • Your arms will be off to the side and slightly behind your shoulders.
  • Squeeze the glutes while at the same time raises your hips off the floor.
  • Keep your legs and arms straight the entire time.
  • At the top of the repetition you want to have your torso and legs in a straight line.
  • Hold the top of the rep for a 1 second count.

24) Reverse Snow Angel

Reverse Snow Angel
Click the image above for a full video tutorial
Points of Performance:

  • To begin the movement, contract your lower back & glutes raising your torso, shoulders, arms and legs off the floor.
  • Keep the head in a neutral position.
  • Your chest will come a few inches off the floor.
  • Toes will remain on the ground.
  • Begin making snow angel movements with your arms out to the side.
  • A full rep is moving your arms from overhead, down to your side, back to the overhead position.

25) Single Leg Glute Bridge

single leg glute bridge
Click the image above for a full video tutorial

We use this as part of golf flexibility test

Points of Performance:

  • Start by lying on your back with one leg extended and one planted on the ground.
  • Squeeze the glutes and raise your hips and lower back off the ground.
  • The shoulders, hips & legs should maintain one straight line.
  • Hold for a 1-2 second count per rep.

26) Superman

Superman Exercise
Click the image above for a full video tutorial
Points of Performance:

  • To set up, start by lying face down on the floor with your arms held overhead.
  • The legs will be straight as well and together.
  • Begin the movement, contracting your lower back & glutes raising your torso, shoulders & arms and legs off the floor.
  • Keep you head in a neutral position.Your chest will come a few inches off the floor.
  • Hold the top of the rep for a 1-2 second count before lowering yourself back down.

27) Double Dumbbell Row

Double Dumbbell Row
Click the image above for a full video tutorial
Points of Performance:

  • Begin with a dumbbell in each hand.
  • Start with The arms fully extended.
    bend at the hips keeping the lower back nice and flat.
  • Your balance will remain in your heels.
  • Pull the dumbbells to your torso using as little body english as possible.

28) Kettlebell & Dumbbell Romanian Deadlifts

Kettlebell and Dumbbell Romanian Deadlifts
Click the image above for a full video tutorial
Points of Performance:

  • Feet are set hip width apart with a full grip on the kettlebells or dumbbells.
  • You will lift the weights to the hips while keeping the back flat.
  • Keep the knees back and lower the weights down as far as possible while maintaining a nice flat back.
  • Return to the starting position by engaging the glutes and lower back.

29) Kettlebell & Dumbbell Deadlifts

Kettlebell and Dumbbell Deadlifts
Click the image above for a full video tutorial
Points of Performance:

  • Start with a hip width or slightly narrower stance.
  • Keep a full grip on the dumbbells.
  • Hips and shoulders will rise at the same pace.
  • Keep your heels down and finish at full lockout of the hips and knees.

30) Russian Kettlebell Swings

Russian Kettlebell Swings
Click the image above for a full video tutorial
Points of Performance:

  • Shoulder width or slightly wider stance.
  • Hips move back.
  • Lumbar curve maintained.
  • Knees in line with toes.
  • Hips & legs extend rapidly, driving the kettlebell to eye level.
  • Arms remain straight.

31) Single Arm Bent Over Row

Single Arm Bent Over Rows
Click the image above for a full video tutorial
Points of Performance:

  • To perform these, you can use a dumbbell or kettlebell.
  • You may also need a bench but the single arm bent over row can also be performed without one.
  • You want to make sure that you are staying supper strict on these and not using any body english to help the weight.
  • Maintain a nice flat back.
  • Bend at the hips.
  • The arm will begin fully extended.
    pull the dumbbells or kettlebell up to your lower chest/rib area.

32) Single Leg Romanian Deadlift

Single Leg Romanian Deadlifts
Click the image above for a full video tutorial
Points of Performance:

  • Begin by standing tall with one dumbbell in one hand.
  • The dumbbell or kettlebell is lowered down to about mid shin or just below the knee.
  • Focus on keeping the weight close to your body, with your balance back towards the heels.
  • Maintain a flat back throughout.
  • Then squeeze the glutes to stand back up to finish the movement.

33) Banded Good Morning

Banded Good Mornings
Click the image above for a full video tutorial
Points of Performance:

  • Begin by standing in a resistance band with your feet shoulder width apart.
  • Bend down and carefully place the band over your head, resting it on your traps.
  • Hinge at the hips moving your hips back while at the same time dropping the chest to the floor.
  • Go down as far as possible while maintaining a neutral spine.
  • Squeeze the glutes and hamstrings returning to the standing position.

34) Banded Bent Over Rows

Banded Bent Over Row
Click the image above for a full video tutorial
Points of Performance:

  • Begin by folding a band in half and stand in the middle of it.
  • Grab one end of the band in each hand.
  • Keep your back nice and flat and weight in the heels.
  • Pull the band towards your torso using as little swaying of the torso as possible.

35) Banded Pull Aparts

Banded Pull Aparts
Click the image above for a full video tutorial
Points of Performance:

  • Make sure to keep constant tension on the band rather than losing tensions when the hands are closer together.
  • The grip is set about shoulder width apart.
  • Arms are straight out in front.
    pull the band apart while keeping the arms straight.
  • The band should touch your body right at mid chest.
  • Return to the starting position in a slow and controlled manner.

36) Banded Rows

Banded Rows
Click the image above for a full video tutorial
Points of Performance:

  • Begin by sitting on the floor with your legs together and straight out in front.
  • Fold the band in half and place it under the arches of your feet grabbing one end in each hand.
  • Your torso will be upright. From here pull the bands to your torso using as little “body english” as possible.

37) X-Band Walks

x band walk
Click the image above for a full video tutorial

X-band walks will teach you how use your glutes in golf swing and externally rotate your legs. 

Points of Performance:

  • Step into the band with your feet about shoulder width apart.
  • Cross the band up to form an “X.”
    Set your hips back slightly as if to perform an air squat.
  • Knees are bent and stay out over the toes the entire time.
  • Walk laterally in one direction and then repeat in the other direction.
  • Keep your steps wide and small.

38) Straight Arm Banded Lat Pull Downs

Straight Arm Banded Lat Pull downs
Click the image above for a full video tutorial
Points of Performance:

  • To set up, loop the band around a pull up bar and place a PVC pipe or stick in the band.
  • Grab the pipe/stick with an overhand grip.
  • Hands are set shoulder width or slightly wider apart.
  • The arms and back stays straight.
  • There is a slight bend in the knees.
  • Engage the back & lats and bring the band down to waist level without bending your arms.
  • Hold for a half second count.

39) Banded Pull Up

Banded Pull Up
Click the image above for a full video tutorial
Points of Performance:

  • To set up, loop a band around a pull up bar.
  • The thicker the band, the more assistance it provides.
  • Step one foot into the band before grabbing the bar with an overhand GRIP that is about shoulder width or slightly wider apart.
  • To begin, engage the back & lats and pull until the chin is over the bar before returning to the start position.

40) Banded Lat Pull Downs

Banded Pull Up
Click the image above for a full video tutorial
Points of Performance:

  • To set up, loop a pair of bands around a pull up bar.
  • Place a PVC or broom handle through bands.
  • The arms will be straight will a full grip on the PVC/broom handle.
  • Retract the shoulders back and down to pull the bar down.
  • The rep is finished when the PVC is below the chin.

41) Deadlifts with a Band

Deadlifts with a band
Click the image above for a full video tutorial
Points of Performance:

  • To set up, start with a hip width or slightly narrower stance.
  • Fold the band in half and lay it on the floor.
  • Step on it with the band underneath the arches of your feet.
  • Grab one end of the band in each hand.
  • To begin the movement, your hips and shoulders will rise at the same pace.
  • Finish standing with hips, knees and shoulders fully locked out.

42) Pull Up

Pull Up
Click the image above for a full video tutorial
Points of Performance:

  • Start with arms fully extended and a full grip on bar.
  • Hands are just outside the shoulders.
  • Chest up with eyes forward.
  • Maintain hollow body position.
  • Pull until chin is higher than the bar
    lower yourself back to the start position.

43) Ring Rows

Ring Row
Click the image above for a full video tutorial
Points of Performance:

  • To perform a ring row, you can use a pair a gymnastics rings or TRX grips.
  • Your feet will be underneath the rings.
  • The more horizontal your torso position is, the harder it is.
  • Keep your body in a nice straight line and core tight.
  • Pull the rings to your upper torso.
  • Try not to use too much body english when performing these.

Chapter 3

At home golf exercises for your upper body

The upper body is not as crucial in generating speed in the swing as the lower body.

But as you start to generate more power with your legs, core (more on that below), hips and glutes the upper body is the mechanism in which such power gets transferred to the golf club and finally the ball.

And strong and proper functioning shoulders are vital to keeping you playing for longer. 

Don’t worry you aren’t going to turn into an inflexible meathead!

Regardless getting in some shoulder stretches is always good for your golf game

Golf Exercises for your upper body

44) Push Up

Push Up
Click the image above for a full video tutorial
Points of Performance:

  • Hands will start on the ground slightly wider than shoulder width apart.
  • Legs will be straight with only the balls of your feet on the ground.
  • Start with your arms extended and lower your chest and thighs to the ground.
  • The body will remain rigid.
  • Press up with your elbows moving closer to your hips than outward.
  • The rep is complete at full arm extension.

45) Dumbbell Bicep Curls

Dumbbell Bicep Curl
Click the image above for a full video tutorial
Points of Performance

  • Keep your elbows in tight.
  • Lift the weight up to shoulder or eye level.
  • Avoid too much body english when performing these.

46) Dumbbell Skull Crushers

Dumbbell Skull Crusher
Click the image above for a full video tutorial
Points of Performance:

  • You will need a pair of dumbbells and a bench.
  • To begin the movement, hold the dumbbells above your head with arms locked out.
  • Hinge at the elbows lowering the dumbbells to the side of your face before pressing them back up.
  • To get the full benefit of the dumbbell skull crushers you want to focus on your elbow staying in the same and only hinging.

47) Dumbbell Lateral Raise

Dumbbell Lateral Raise
Click the image above for a full video tutorial
Points of Performance

  • You will see versions that are a bit more strict where the dumbbells are more to your side.
  • Other variations will have a bit more bend at the elbow.
  • Either way you want to maintain good posture.
  • Use a full grip on the dumbbells.
  • Raise the dumbbells out to your side until they are about shoulder level.
  • Slowly lower back down to your side.

48) Dumbbell Push Press

Dumbbell  Push Press
Click the image above for a full video tutorial
Similar to the barbell version, you will be using a little bit of leg drive to get the barbell moving in this one.

  • Set up with the feet in a hip width stance.
  • The dumbbells will rest on the shoulders with your elbows slightly in front of the body.
  • Maintain an upright torso and dip down 2-3″. 
  • Extend the hips and legs before pressing the weight overhead. 
  • Keep the dumbbells moving over your foot, hips and shoulders.
  • The rep is complete when the elbows, legs, and shoulders are fully locked out.

49) Dumbbell Renegade Row

Dumbbell Renegade Row
Click the image above for a full video tutorial
Points of Performance:

  • To begin grab a pair of dumbbells and begin in a plank position.
  • Keeping your core tight, perform a single arm dumbbell row on each side.
  • Some versions you will see a push up added at the end of the rep.

50) Dual Dumbbell Bench Press

Dual Dumbbell Bench Press
Click the image above for a full video tutorial
Points of Performance:

  • Start with a full grip on the dumbbells.
  • The dumbbells will start just outside your chest.
  • Shoulders will remain in contact with the bench the entire time.
  • Press the weight straight up to lockout.
  • Lower the weight down to the lower part of the chest keeping the elbow in tight.
  • Strive to keep the forearms perpendicular to the ground.

51) Seated Dumbbell Strict Press

Seated Dumbbell Strict Press
Click the image above for a full video tutorial
The dual dumbbell bench press strengthens the muscles in the chest, shoulders and triceps. You will need a bench and a pair of dumbbells.

  • Start with a full grip on the dumbbells.
  • The dumbbells will start just outside your chest.
  • Shoulders will remain in contact with the bench the entire time.
  • Press the weight straight up to lockout.
  • Lower the weight down to the lower part of the chest keeping the elbow in tight.
  • Strive to keep the forearms perpendicular to the ground.

52) Single Arm Dumbbell Bench Press

Single Arm DB Bench Press
Click the image above for a full video tutorial
Points of Performance:

  • Start with a full grip on the dumbbell.
  • Your off hand will rest on your abs.
  • The dumbbell will start just outside your chest.
  • Shoulders will remain in contact with the bench the entire time.
  • Press the weight straight up to lockout trying not to let your body sway from side to side.
  • When you lower the weight back down.
  • Keep the elbow in tight.
  • Lower the dumbbell down to the lower part of the chest.

53) Banded Push Downs

Banded Push Downs
Click the image above for a full video tutorial
Points of Performance:

  • You can use a variety of grips such as a neutral, supinated or pronated grip that hits different parts of the triceps.
  • Loop the band overhead on a pullup bar or other overhead structure.
  • The elbows will stay tight to the body.
  • Don’t let the arms sway.
  • Press the band down to the hips before spreading the band apart at the bottom of the rep.

54) Ring Dips

Ring Dips
Click the image above for a full video tutorial
Points of Performance:

  • Set up with the rings slightly wider than shoulder width apart.
  • Use a full grip on the rings.
  • Start with arms extended and elbows locked pushing down on the rings.
  • Chest drops forward as the elbows move back.
  • Shoulders descend lower than the elbows.
  • Keep the arms and hands tight to the body.
  • Press through the rings returning to the start position with arms fully extended.

Chapter 4

At home core exercises for your golf swing.

Many of the exercises are in our top ranking  post on core strengthening exercises for golfers

The core isn’t necesarily the prime mechanism in which we generate power in the golf swing. 

It’s role is in transfering that power that you create in your legs and glutes, passing through your core and eventually your arms, clubhead and finally ball. 

These at home golf exercises will help you do just that with more efficiency. 

At home core exercises for your golf swing

55) Abmat Situps

Abmat Situp
Click the image above for a full video tutorial
Points of Performance:

  • Start with your feet together or underneath a set of dumbbells.
  • Brace your core and sit up until your shoulders are over your your hips.
  • Slowly lower back down to the ground until your shoulder blades touch the ground. Then repeat.

56) Bird Dogs

Bird Dogs
Click the image above for a full video tutorial
Points of Performance:

  • Begin on the ground on all fours.
  • Extend the right arm and left leg out at the same time.
  • Hold for a short isometric hold,
    switch arm and leg and repeat.

57) Deadbugs

Deadbug
Click the image above for a full video tutorial
Points of Performance:

  • Bring your feet, knees and hips to 90 degrees or perpendicular with the floor.
  • Straighten one leg and one arm to lockout (opposite of each other).
  • Hold the position briefly before switching the arm and leg that are locked out maintaining opposite arm, opposite leg.
  • Try to keep tension in your core the entire time.

58) Deadbugs + Reverse Crunch

Deadbug and reverse crunch
Click the image above for a full video tutorial
Points of Performance:

  • You will need a stable structure or object to hold onto.
  • Begin by laying face up on the floor.
  • Grab the object over your head for balance.
  • Extend one leg out while exhaling and keeping your anterior core engaged.
  • Bring the extended leg back up and contract your abs to roll up.
  • Repeat on the other side.

59) Hollow Holds

Hollow Holds
Click the image above for a full video tutorial
Points of Performance:

  • Begin laying flat on the ground.
  • Raise your heels off the ground with the toes pointed,
    feet ARE together and knees flexed.
  • Arms are outreached overhead.
  • The goal is to not let your shoulder blades or heels make contact with the ground during the work phase.

60) Reverse Crunches

Reverse Crunch
Click the image above for a full video tutorial
Points of Performance:

  • You will need a kettlebell or something to hold on to for this.
  • Make sure that when you are extending your legs that you are exhaling and keeping your anterior core engaged.
  • We want little to no space under your lower back so there should be no overextending at all.
  • The the goal is to keep neutral posture so your core should be tight and think abs down.
  • You are going to do a knees to elbow rolling your lower back up slightly.

61) RKC Planks

RKC Plank exercises
Click the image above for a full video tutorial
Points of Performance:

  • Start on the floor in a flat position isometrically holding your forearms and toes in contact with the floor.
  • Keep the core braced and your body in a straight line.
  • Avoid having your hips too high or too low. You want to maintain a straight line from shoulders to toes.
  • Hold for a set amount of time before resting and repeating.

62) Side Planks

Side Plank
Click the image above for a full video tutorial
Points of Performance:

  • You will lie on your side with one elbow in contact with the ground.
  • Keep your body in a straight line with the elbow in contact with the ground.
  • To make these a bit more challenging you can hold a weight overhead with your offhand.

63) Side Plank Rotation with the Knee

Side Plank Rotation with Knee
Click the image above for a full video tutorial
Points of Performance:

  • Place one hand and one foot on the ground.
  • Make sure they are the opposite sides ie. if the left hand is on the ground, the right foot will be as well.
  • Place the hand that is not on the ground on your hip.
  • The foot that is not on the ground will be out straight.
  • To perform the rep you will rotate your torso, bringing the foot that is off the ground, underneath your torso to the opposite side and bending at the knee at the same time.

64) Single Arm Downward Dog with Reachout

Single Arm Downward Dog with Reach
Click the image above for a full video tutorial
Points of Performance:

  • The setup will begin in a plank position but the feet will be out wide.
  • Perform a downward dog by raising your hips to the ceiling while sinking the chest and shoulders to the ground.
  • Then reach one arm through your legs.
  • From there lower the hips back to the plank position but instead of bring your hand back to the ground, raise it overhead.

65) V-Ups

V-Ups
Click the image above for a full video tutorial
Points of Performance:

  • Start in a hollow body position lying on your back on the floor.
  • Extend your arms up over your head and extend your legs straight keeping your feet together and knees locked out.
  • Simultaneously bring your feet and hands together while maintaining locked out knees and arms.
  • Feel as if you are being folded in half.

66) Dumbbell Serratus Crunch

Dumbbell Serratus Crunch
Click the image above for a full video tutorial
Points of Performance:

  • The setup will begin in a plank position but the feet will be out wide.
  • Perform a downward dog by raising your hips to the ceiling while sinking the chest and shoulders to the ground.
  • Then reach one arm through your legs.
  • From there lower the hips back to the plank position but instead of bring your hand back to the ground, raise it overhead.

67) Front Rack Carry

Front Rack Carry
Click the image above for a full video tutorial
Points of Performance:

  • You can use a pair of dumbbells or kettlebells.
  • Either way the elbows should be in front and abs locked down as if someone is going to punch you in the stomach.
  • Depending on the weight you will then walk for distance.
  • Vary the weight and distance. For example try a lighter weight for 50-100 meters.
  • As your core gets stronger carry for longer distances.

68) Single Arm Farmer Carry

Single Arm Farmer Carry
Click the image above for a full video tutorial
Points of Performance:

  • The key to the single arm farmer cary is staying tight with a nice neutral spine throughout the movement.
  • Lift the dumbbell, kettlebell or barbell up as if you were lifting a suitcase.
  • The offhand can rest on your abs.
  • Begin walking as you focus on keeping your torso in a vertical position rather than slouching to one side.

69) Weighted Side Bends

weighted side bend
Click the image above for a full video tutorial
Points of Performance:

  • Feet are set hip to shoulder width apart.
  • Engage your core.
  • You want to be pretty strict on these.
    focus on only bending at the side rather than getting too crazy with the head and neck.
  • Try to squeeze for a 1 second count on each rep.

70) Weighted Sit Ups

Weighted Situp
Click the image above for a full video tutorial
Points of Performance:

  • Use an abmat or a rolled up towel to fill the space between the floor and your lumbar curve.
  • You will need to anchor your feet underneath a structure or a set of dumbbells.
  • Brace your core and sit up until your shoulders are over your hips.
  • Slowly lower back down to the ground until your shoulder blades touch the ground.

71) Banded Alphabet

Banded Alphabet
Click the image above for a full video tutorial
Points of Performance:

  • Begin by grasping the band with the hand that is closest to the band’s anchor point.
  • Take your other hand and cusp the first.
  • Extend & lock out your elbows forming a triangle of your arms and chest.
  • From here spell the alphabet and focus on rotating your chest and core rather than your arms.
  • Repeat on the other side.

72) Band Resisted Situps

Banded Resistance Situps
Click the image above for a full video tutorial
Points of Performance:

  • Anchor a band to a nice stable structure.
  • Hold the band over your shoulders.
  • Use an abmat or a rolled up towel fill the space between the floor and your lumbar curve.
  • You will need to anchor your feet as well. I use a set of dumbbells.
  • Brace your core and sit up until your shoulders are over your hips.
  • Slowly lower back down to the ground until your shoulder blades touch the ground.

73) Banded Low to High Rotations

Banded Low to High Rotations for club head speed
Click the image above for a full video tutorial
Points of Performance:

  • Loop a resistance band around a support beam or another stable structure in your house at about knee height.
  • Keep your core engaged the whole time.
  • Brace your core and extend your arms down to one hip and rotate up and to your opposite side.
  • When you rotate focus on using your core and not your arms.
  • Exhale on each rep.
  • You can also switch this up going from a high to low position.

74) Banded Plank Rows

Banded Plank Rows
Click the image above for a full video tutorial
Points of Performance:

  • Loop a band about shin to knee height around an upright or other object.
  • Wrap the band around one of your wrists.
  • Get into a push up/plank position.
  • Extend the hand with the band up
  • Then pull the band towards you keeping your abs tight and “turned on” the entire time.

75) Banded Rotations

Banded Rotations for club head speed
Click the image above for a full video tutorial
Points of Performance:

  • Loop a resistance band around a stable structure in your house or gym.
  • Use a double overhand grip about shoulder width apart.
  • Keep your core nice and engaged and your gaze is to the horizon.
  • Rotate your core with extended arms.
  • Repeat each side.

76) Banded Side Bends

Banded Side Bends
Click the image above for a full video tutorial
Points of Performance:

  • Set up will take a bit more time than most movements. See the tutorial video on how to set up.
  • Get into a shoulder width stance.
  • Engage your core.
  • You want to be pretty strict on these and focus on only bending at the side rather than using too much body english.
  • Try to squeeze for a 1 second count at the top of the rep.

77) Pallof Press

Pallof Press
Click the image above for a full video tutorial
Points of Performance:

  • Loop a  band to a fixed object either in the gym or around your home at about belly button height.
  • Grab the band with the hand that is closest to the anchoring point. The other hand overlaps the first.
  • Take a shoulder width stance with your feet.
  • Brace your core and press out holding for a 1 second count.
  • Exhale as your press out.
  • This exercise is about resisting the force of the band.

78) Half Kneeling Rotational Throws

Half Kneeling Rotational Throw
Click the image above for a full video tutorial
Points of Performance:

  • Begin with one knee on the ground and the other foot is flat.
  • You want the forward leg to be the one that is closest to the wall.
  • From here grab your medicine ball and rotate away from the wall using your core.
  • Then rotate towards the wall and toss the medicine ball against the wall.
  • Keep your core braced the entire time.

79) Medicine Ball Rainbow Slams

Medicine Ball Rainbow Slams
Click the image above for a full video tutorial
Points of Performance:

  • Grasp a medicine ball and stand with your feet a little wider than shoulder width apart.
  • Extend the arms overhead while holding the ball.
  • Quickly rotate your torso to one side (i.e. right) and slam the ball on the ground outside of your right foot without letting go of the ball.
  • To do the movement correctly, squat down and use your hips and legs as much as possible.
  • Avoid this movement becoming all arms.

80) Rotational Med Ball Throws

Rotational Medicine Ball Throw
Click the image above for a full video tutorial
Points of Performance:

  • Stand a few feet from the wall.
  • Grasp a medicine ball in front of your chest.
  • Brace your core and rotate towards the wall.
  • As you rotate to the wall release the ball throwing it against the wall.
  • Make sure that you are using your core rather than your arms to toss the ball.

81) Russian Twists

Russian Twists rotational work for club head speed
Click the image above for a full video tutorial
Points of Performance:

  • The tutorial shows us using a medicine ball but you can also perform these with a single dumbbell.
  • Begin in a seated position with the chest and legs elevated.
  • Your body will resemble a “V”.
  • Hold a dumbbell or medicine ball in your hand and twists your upper body.
  • Touch the bottom of the dumbbell/medicine ball to the ground.
  • Repeating on the opposite side.

82) Russian Twist with Med Ball Toss

butterfly stretch
Click the image above for a full video tutorial
Points of Performance:

  • Begin in a seated position next to a wall.
  • The chest and legs are elevated in a hollow body position.
  • Perform a Russian twist by
    tapping the ball to the ground opposite of the wall.
  • Rotate towards the wall and toss it against the wall.
  • Catch the ball and repeat.
  • Repeat on the opposite side.

83) Stir the Pot

Stir the pot
Click the image above for a full video tutorial
Points of Performance:

  • The head stays neutral and the core stays tight.
  • Start in a plank position with your elbows on the ball
  • Toes on the floor.
  • For 10-15 seconds you will rotate in a clockwise direction, then 10-15 seconds counter-clockwise.
  • Finish off with 10-15 seconds back and forth.

84) Abs with a Plate Switch

Abs with a plate switch
Click the image above for a full video tutorial
Points of Performance:

  • Start with a small plate (2.5-5lbs) in one hand.
  • You will start lying down with legs on the ground and the plate in one hand.
  • Move into flexion raising the torso up and tuck the knees.
  • When you are at the top of flexion you will pass the plate underneath your knees to the other hand.
  • Return back to slightly lying position.

Chapter 5

Full body exercises to work on your explosiveness.

Now that you have strengthened the individual components, it is time to tie it all together. 

The at home golf exercises in this section are compound movements. 

Just like your golf swing they move from “core to extremities.” To put it in layman’s terms, “use your big muscles then your smaller muscles.”

These at home golf exercises will help you generate more force and power with your entire body. 

Let’s begin! 

Full body exercises to work on your explosiveness

85) Mountain Climbers

Mountain Climbers
Click the image above for a full video tutorial
Points of Performance:

  • Begin in a plank position with your arms straight and the balls of your feet on the ground.
  • Bring one foot up and tap your toe to the ground under your chest.
  • Quickly return to the start position.
  • Repeat on the other leg.
  • Mountain climbers are typically performed at higher repetitions.

86) Dumbbell Power Snatch

Dumbbell Power Snatch
Click the image above for a full video tutorial
Points of Performance:

  • The dumbbell starts on the ground inside the feet.
  • Feet are set hip width apart.
    grip the center of the dumbbell.
  • Keep a nice flat back throughout the movement.
  • Hips and shoulders will rise at the same rate.
  • Hips then extend rapidly.
  • The shoulders then shrug followed by a pull underneath with the arms.
  • Complete the rep by standing all the way up with hips, knees and arms locked out.

87) Dumbbell Thrusters

Dumbell Thrusters
Click the image above for a full video tutorial
Points of Performance:

  • Dumbbells rest on the shoulders.
  • Elbows are high.
  • Feet are set shoulder width apart.
  • Hips descend back and then down.
  • Knees in line with toes.
  • Maintain a flat back.
  • Chest stays nice and tall.
  • Descend until the hip crease is below the knee.
  • Hips & shoulder rise at same rate.
  • Hips & legs extend to full extension driving the dumbbells up before pressing with the arms.
  • Finish with hips, knees & arms fully locked out.

88) Farmer Carries

Farmer Carry
Click the image above for a full video tutorial
Points of Performance:

  • Simply pick up your two dumbbells or kettlebells and carry them.
  • Keep your core engaged.
  • Eyes are on the horizon.
  • Avoid letting the back round.

89) Front Rack Walking Lunges

Front Rack Walking Lunge
Click the image above for a full video tutorial
Despite the pic, These can be performed with dumbbells or kettlebells,

Points of Performance:

  • Dumbbells will rest on the shoulders.
  • Elbows are high.
  • One foot will step forward.
  • Lower your torso until the back knee touches the ground.
  • The shin of the forward leg remains vertical.
  • Keep your knee moving the same direction as your toe.
  • Avoid letting the knee past in front of the toe.
  • Stand up to full extension of the hips and knees.

90) Devil Press

Devil Press
Click the image above for a full video tutorial
Points of Performance:

  • Set up in a plank position with a dumbbell in each hand.
  • Jump your feet up as if you are doing a burpee.
  • From here perform either a dual dumbbell clean and jerk or a dual dumbbell snatch to bring the weights overhead. 
  • The rep is finished when the dumbbells are overhead with full lockout of the hips, knees and arms.

91) American Kettlebell Swings

American Kettlebell Swings
Click the image above for a full video tutorial
We could have included the American Kettlebell Swing in any of the other exercises to increase club head speed because it really does work the entire body. But we include it here because the hip drive is really what gets the weight moving. You can also perform these using a dumbbell (click here to see how).

Points of Performance:

  • The ketlebell will begin in the hang position with the feet set about shoulder width apart or slightly wider.
  • The hips will descend down and back but stay above the knees.
  • Lumbar curve is maintained.
  • Squeeze the glutes and quads rapidly driving the kettlebell overhead. 
  • Finish with the kettlebell overhead, in line with the hips, shoulders and feet.
  • To return send the hips back into a partial squat as the kettlebell returns to the hang position before performing the next rep.

92) Dual Kettlebell Overhead Carries

Devil Press
Click the image above for a full video tutorial
Points of Performance:

  • Set up in a plank position with a dumbbell in each hand.
  • Jump your feet up as if you are doing a burpee.
  • From here perform either a dual dumbbell clean and jerk or a dual dumbbell snatch to bring the weights overhead. 
  • The rep is finished when the dumbbells are overhead with full lockout of the hips, knees and arms.

93) Single Arm Dumbbell Hang Clean & Jerks

Single Arm DB Hang Power C&J
Click the image above for a full video tutorial
Points of Performance:

  • Start by deadlifting the dumbbell to the hang position.
  • Send the hips back keeping the weight in the heels.
  • Extend the hips and legs rapidly receiving the dumbbell on the shoulder in a partial squat.
  • The torso dips straight down before the legs and hips drive the dumbbell overhead.
  • The single arm dumbbell hang clean and jerk is complete when the hips, legs and arms are fully extended and the weight overhead.

94) Banded Kettlebell Swings

Banded Kettlebell Swings
Click the image above for a full video tutorial
Points of Performance: 

WARNING! Make sure you are comfortable performing regular swings before trying these and do not go above eye level when performing. See the video!

  • Loop the band around the handle of the kettlebell. 
  • Place your feet in the bands anchoring it to the floor.
  • Feet are set slightly wider than shoulder width. 
  • From here perform as a regular Russian kettlebell swing only swinging up to eye level.
  • We highly advise that you do not go overhead with these.

95) Single Arm Thruster

Single Arm Thruster Leg Exercise at home for golf
Click the image above for a full video tutorial
Points of Performance: 

  • Full grip on a single dumbbell resting on a shoulder.
  • Elbow is high.
  • Shoulder width stance.
  • Initiate by sending the hips back and then down.
  • Knees in line with toes.
  • Maintain lumbar curve.
  • Hip crease below the knee.
  • Nice tall chest.
  • Heels remain down.
  • Hips & shoulder rise at same rate.
  • Hips & legs extend rapidly driving the dumbbell up then press with the arms.
  • Finish with hips, knees & arms fully locked out.

96) Single Arm Devil Press

Siingle Arm Devil Press
Click the image above for a full video tutorial
Points of Performance: 

  • Set up in a plank position with a dumbbell in one hand. The other hand is empty.
  • Bring your feet up as if you are doing a burpee.
  • Stand up to a partial squat position.
  • From here perform either a single arm  clean and jerk or a single arm dumbbell snatch.
  • Finish with the weight overhead.
  • The rep is complete when the dumbbell is overhead with full lockout of the hips, knees and arms.
  • Bring the dumbbell down to the shoulder, switch arms and perform on the opposite side. 

97) Dumbbell Swings

Dumbbell Swings
Click the image above for a full video tutorial
Points of Performance: 

  • Begin by grasping the head of a dumbbell with a shoulder width or slightly wider stance.
  • Hips move back.
  • Lumbar curve maintained.
  • Knees in line with toes.
  • Hips & legs extend rapidly, driving the dumbbell to eye level.
  • Arms remain straight.

98) Goblet Thrusters

Goblet Thruster
Click the image above for a full video tutorial
Points of Performance: 

  • Hold a single dumbbell/kettlebell agains your chest.
  • Elbows are high
  • Feet are set shoulder width apart.
  • Hips descend back and then down.
  • Knees in line with toes.
  • Maintain a flat back
  • Chest stays nice and tall.
  • Descend until the hip crease is below the knee.
  • Hips & shoulder rise at same rate.
  • Hips & legs extend to full extension driving the dumbbells up before pressing with the arms.
  • Finish with hips, knees & arms fully locked out.

99) Single Arm Dumbbell Hang Squat Clean

Single Arm Dumbbell Hang Squat Clean
Click the image above for a full video tutorial
Points of Performance: 

  • Feet start hip to shoulder width apart.
  • Grasp a dumbbell in each hand. 
  • Send the hips back slightly to load the hamstrings.
  • Heels remain down and arms straight.
  • Torso will then rotate to a vertical position before firing the legs and hips.
  • Shoulders will shrug followed by a pull of the arms to get the dumbbells to land on the shoulders.
  • Descend down into a full squat.
  • Chest stays nice and tall.
  • Knees in line iwth toes.
  • Back remains flat.
  • Hip crease passes below te knees.
  • Stand until the hip and knee is locked out. 
  • Switch arms and repeat on the opposite side.

Bonus

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Holy cow that was a long list!

Let me hear what you think!

Are there some at home exercises for golf that we missed?

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