Editorial

Top 12 exercises that will help you add distance to your drives

For golfers looking to maximize their driver distance, incorporating specific exercises into your fitness routine can make a significant difference. A strong and flexible body is key to achieving powerful and efficient swings, translating to longer drives on the course. In this article, we will explore various exercises focusing on different muscle groups that are crucial for enhancing your golfing performance.

12. Deadlifts

Deadlift
Jay Tayler of Belmar deadlifts during a workout of the day class at JSA CrossFit in Manasquan, NJ Thursday, September 8, 2022.

Deadlifts are key for boosting driver distance by strengthening your posterior chain—glutes, hamstrings, and lower back. Enhanced power from these muscles translates to increased swing speed and drive distance. Ensure proper form to avoid injury: keep your back straight, core engaged, and lift with your legs, not your back.

11. Squats

Squats
Body builder Danielle Jordan, of Marlborough, does sumo squats, at Encompass Fitness Center and Gym, June 24, 2024.

Squats are fantastic for building lower body strength, which is essential for powerful drives. By targeting the glutes, quads, and hamstrings, this exercise improves your stability and balance. Perform squats with proper form and gradually increase the weight to see significant improvement in your driving distance on the course.

10. Medicine Ball Slams

Medicine ball slams
A medicine ball waits for use in drills.

Medicine Ball Slams are excellent for building explosive power and core strength, both crucial for maximizing driver distance. By engaging your entire body, especially your arms and torso, this exercise mimics the rotational strength needed for a powerful golf swing. Aim for 3 sets of 12-15 reps using a moderately weighted ball.

9. Push-ups

Push-ups
Active duty military members and students do push-ups on the lawn of Walsh University In recognition of National Suicide Prevention Week

Push-ups are a great compound exercise for improving upper body strength, essential for generating power in your golf swing. Strong pectorals, triceps, and deltoids can help stabilize your swing and add distance. Start with standard push-ups and gradually increase intensity by incorporating variations like diamond push-ups or decline push-ups. Aim for consistency to see noticeable improvements.

8. Planks

Planks
Carolina Panthers kicker Harrison Mevis (16) planks during training camp at Carolina Panthers Practice Fields. Mandatory Credit: Jim Dedmon-USA TODAY Sports

Planks strengthen your core, improving stability and rotation control essential for powerful golf swings. By enhancing your trunk’s endurance, planks help maintain proper form throughout your swings, maximizing energy transfer to your driver. Incorporate side planks to target obliques and stave off fatigue, boosting both distance and consistency off the tee.

7. Lunges

Lunges
Marlo Alleva demonstrates lunge/heel kickback exercise. Photo: Ernst Peters/The Ledger

Lunges are fantastic for strengthening the lower body, particularly the quads, hamstrings, and glutes—key muscles for powerful drives. Stand tall, step forward with one leg, and lower your body until both knees are bent at 90 degrees. Alternate legs. Aim for 3 sets of 15 reps per leg.

6. Pull-ups

Pull-ups
Lori Mourer works out at the new FitLot outdoor fitness park during a break from her work on Thursday, July 30, 2020, in Lansing.

Pull-ups are essential for building upper body and grip strength, crucial for a powerful golf swing or control in any driving sport. They engage your back, shoulders, and arms, enhancing overall muscle coordination. Start with assisted pull-ups if needed and gradually progress to unassisted for optimal results. Combine with stretching to prevent stiffness.

5. Russian Twists

Russian twists
Elisabeth Bell does the Russian Twist at Kohl’s Wellness Center on Thursday, July 25, 2018 in Menonomonee Falls.

Russian Twists enhance your rotational strength and core stability, crucial for generating power in your golf swing or tennis serve. Sit on the ground, lean back slightly, and lift your feet. Rotate your torso from side to side, touching the ground on each side. Aim for 2-3 sets of 15 reps.

4. Kettlebell swings

Kettlebell swings
Trainer Garrett Stangel works with Justin Greenwood, who is using a kettlebell.

Kettlebell swings are superb for enhancing your driving distance. This full-body workout targets the hips, glutes, and core, essential for generating power. Aim for three sets of 15-20 swings. Incorporating kettlebell swings into your routine improves explosiveness and strength, translating to longer drives on the golf course.

3. Hip thrusts

Hip thrusts
Owner Alain Escobar helps Meghan McQuary with hip thrusts as her partner Karen Tedesco, right, rides a stationary bicycle during a morning workout class at AE Fitness in Corpus Christi Saturday, Aug. 17, 2024.

Hip thrusts are a powerhouse for enhancing your glute strength and hip flexibility, both critical for maximizing driver distance. Start by resting your upper back on a bench with your feet flat on the ground, then lift your hips towards the ceiling while squeezing your glutes. Aim for 3 sets of 12-15 reps.

2. Overhead medicine ball throws

Overhead medicine ball throws
Dane Guerrero uses a medicine ball during a strength and conditioning workout at Brookdale Park, Tuesday, July 9, 2024, in Bloomfield.

Overhead medicine ball throws enhance explosive power critical for increasing driver distance. Stand with feet shoulder-width apart, hold a medicine ball over your head, then slam it to the ground as hard as possible. This strengthens core and upper body muscles, directly improving your swing’s speed and power. Integrate 3 sets of 10 throws into your weekly workout.

1. Rotational Medicine Ball Throws

Rotational medicine ball throws
San Francisco Giants outfielder Clint Coulter (80) throws a medicine ball during a Spring Training workout at Scottsdale Stadium. Mandatory Credit: Matt Kartozian-USA TODAY Sports

Rotational medicine ball throws improve driver distance by enhancing core strength and rotational power. Stand sideways to a wall, holding a medicine ball with both hands. Rotate your torso and throw the ball against the wall, catching it on the rebound. Perform 3 sets of 10-12 repetitions per side for optimal results.

Conclusion

By integrating these targeted exercises into your fitness regimen, you can build the strength, stability, and explosive power needed to significantly improve your driver distance. Whether it’s strengthening your core with planks and Russian twists or boosting your lower body power with squats and lunges, these workouts will equip you with the physical tools necessary for a powerful and consistent golf swing. Commit to these exercises and watch your driving distance soar, making your time on the golf course even more rewarding.

Related Articles

Leave a Reply

Your email address will not be published. Required fields are marked *

Back to top button