If you want to drive farther, stay consistent through 18 holes, and avoid nagging injuries, it’s time to take your golf fitness beyond the range and into the weightroom. Golf may appear fluid and effortless on the surface, but the swing is an explosive, high-velocity movement that demands strength, mobility, and total-body coordination. That’s where smart, targeted gym training comes in.
Building rotational power, lateral strength, and a resilient core will enhance your performance, prolong your playing time, and improve your overall well-being. Additionally, developing strength in multiple planes of motion mimics the way your body moves on the course, helping your gym work directly translate to a more powerful and consistent swing.
The Golfer’s Superset Workout Breakdown
Whether you’re chasing distance off the tee or simply want to feel more athletic on the course, this plan serves as your blueprint for building golf-ready strength.
- A complete, golf-specific warmup to prime your body for every rep and every round
- Four performance-based workouts that combine power, strength, and core work
- Exercises that target rotational and lateral movement for real-world carryover
- Multi-plane training strategies that develop athleticism and injury resistance
- Clear instructions on sets, reps, and rest to make each session count
Golf-Specific Warm-Up for the Weight Room
A proper warm-up primes your body for powerful, fluid, and injury-free movement on the course and in the gym. This dynamic sequence blends mobility, activation, and power prep to get your body swing-ready.
Dynamic Mobility (1–2 rounds)
Loosen tight hips, unlock your thoracic spine, and free up your swing.
- Lateral Lunges: 5 reps each
- World’s Greatest Stretch with Rotation: 5 reps each
- Cat-Cow to T-Spine Reach: 6 reps total
- Arm Circles (forward and backward): 10 reps each
- Inchworm Walkout with Push-up and Reach: 5 reps
- Muscle Activation (1–2 rounds)
Fire up the key muscles that support a strong swing—glutes, scapula, and core.
- Mini Band Glute Bridge March: 6 reps each
- Mini Band Lateral Walks: 10 reps each
- Bird Dog or Bear Crawl Shoulder Tap: 8 reps each
- Banded Rows or Scapular Wall Slides: 10 reps
- Deadbugs or Reverse Crunch with Arm Reach: 8 reps each
Potentiation (1–2 rounds)
Ramp up your nervous system with controlled power and movement prep.
- Bodyweight Jump to Stick (stick landing): 3–5 reps
- Med Ball Chest Pass or Scoop Toss: 3 reps each
- Crawling, High Knee March, or Skips: 10–15 yards or 20 seconds
Golfer’s Superset Workout 1
Directions: Perform this workout as three separate supersets (Power, Strength, and Core), resting 60–90 seconds between exercises within each superset and 90 to 120 seconds between supersets.
Power Superset (A1–A2): Focus on explosive, athletic movement. Perform each exercise with maximum intent and speed, prioritizing quality over quantity. Take your time between sets to ensure full recovery and optimal performance.
Strength Superset (B1–B2): Use challenging but manageable loads that allow you to complete all reps with good form. The deadlift should be heavy enough to challenge you in the lower rep range, while the bench press should be done at a moderate load to hit consistent sets of 8 reps. Control the tempo and don’t rush between lifts.
Core Superset (C1–C2): Emphasize controlled movement and proper bracing. Select a weight that enables you to maintain stability and precision throughout each repetition.
Power Superset:
A1. Skater Jumps: 4 sets, 5 reps (each side)
A2. Med Ball Shuffle to Shot Put: 3 sets, 3 reps (each side)
Strength Superset:
B1. Trap Bar Deadlifts: 4 sets, 5-8 reps
B2. Barbell Bench Press: 4 sets, 8 reps
Core Superset:
C1. Landmine Rotations: 3 sets, 6 reps, (each direction)
C2. Weighted Deadbugs: 3 sets, 10 reps (each side)
Golfer’s Superset Workout 2
Directions: This session is organized into three supersets: Power, Strength, and Core. Perform each pair of exercises back-to-back, resting 60 to 90 seconds between exercises and 90 to 120 seconds between supersets.
Power Superset (A1–A2): Focus on explosiveness and intent. Treat each broad jump like a max-effort rep—rest briefly between jumps if needed to maintain power output. For rotational med ball slams, emphasize speed, rotation, and full-body engagement.
Strength Superset (B1–B2): Aim for controlled, high-quality reps. Choose a split squat variation (rear foot elevated, bodyweight, or with dumbbells) that challenges your balance and strength. For dumbbell rows, keep your core tight and focus on a full range of motion.
Core Superset (C1–C2): Move with intent and control during standing band-resisted rotations, generating speed from the hips. Follow with woodchops, maintaining posture and proper rotation mechanics. Adjust resistance to maintain crisp, clean reps.
Power Superset:
A1. Broad Jumps: 4 sets, 3 reps
A2. Rotational Med Ball Slams: 4 sets, 5 reps (each side)
Strength Superset:
B1. Split Squat: 4 sets, 5-8 reps (each side)
B2. Single-arm Dumbbell Row: 4 sets, 8-12 reps (each side)
Core Superset:
C1. Standing Band-Resisted Rotations (Fast): 3 sets, 8 reps (each direction)
C2. Woodchop: 3 sets, 10 reps (each side)
Golfer’s Superset Workout 3
Directions:
Power Superset (A1–A2): Build lateral agility and rotational explosiveness. Stick the landing on bounds to simulate balance recovery on a swing. For rotational throws, drive off your back leg and generate speed through the hips.
Strength Superset (B1–B2): Elevate your front foot to challenge hip mobility and quad control. Pair it with vertical pulling to counterbalance pressing and develop upper-body strength that supports swing posture.
Core Superset (C1–C2): Prioritize anti-rotation and anterior core strength. Control the tempo on Pallof presses, and focus on a smooth rollout with no hip sag.
Power Superset:
A1. Lateral Bound to Stick: 3 sets, 4 reps (each side)
A2. Med Ball Step-Behind Rotational Throw (into wall): 3 sets, 3 reps (each side)
Strength Superset:
B1. Front-Foot Elevated Dumbbell Split Squat: 4 sets, 6 reps (each side)
B2. Pull-Up (or Lat Pulldown): 4 sets, 6-10 reps.
Core Superset:
C1. Half-Kneeling Pallof Press (Tempo: 2 sec. pause): 3 sets, 8 reps (each side)
C2. Barbell Rollouts or Ab Wheel Rollouts: 3 sets, 8- 10 reps
Golfer’s Superset Workout 4
Directions:
Power Superset (A1–A2): Use a box height that allows a quick, springy jump—not a max effort jump. The chest pass mimics a fast, powerful push—engage your core and press explosively.
Strength Superset (B1–B2): RDLs target posterior chain strength for stability during the swing. The incline press adds upper-body pushing power while promoting shoulder control.
Core Superset (C1–C2): The bear crawl trains shoulder stability and total-body coordination. Follow with a braced anti-rotation hold to build static control through the trunk—key for resisting swing forces.
Power Superset:
A1. Box Jump (focus on fast ground contact): 3 sets, 3-5 reps
A2. Med Ball Chest Pass (on rebounder or wall): 3 sets, 5 reps
Strength Superset:
B1. Barbell RDL: 4 sets, 8 reps
B2. Incline Dumbbell Press: 4 sets, 8-10 reps
Core Superset:
C1. Suitcase Carry: 3 sets, 20 yards (each side)
C2. Cable or Band Anti-Rotation Hold (Isometric): 3 sets 20-30 sec. (each side)
