core exercises for golf fitness for power

Golf Fitness In Five To Improve Swing And Core Strength

Five Exercises in 5 minutes.

Focused on core stability to help improve golf performance.

Only five minutes and no equipment needed.

A golf fitness circuit that you can do in just 5 minutes to increase the strength and function of your core. The core is crucial to a consistent and pain free golf swing. When a golfer has a weak core, o much pressure is put onto the back, the golf swing and energy needed for power.

Golf workouts do not need to take all your time and with a little effort, you can see big improvement in your physique and your golf swing when you follow golf fitness circuits like this.

As suggested at the beginning, you can either perform each of the the core exercises for golf for 60 seconds or, you can perform the circuit twice through and perform each golf exercise for 30 seconds.

The exercises in order are;
Side Plank
Dead Bugs
V sit holds
Mountain Climbers

Golf fitness circuit with core exercises for golf

This golf fitness circuit will help your core strength but also with some balance and mobility improvement.

If you push yourself, this circuit is perfect at the end of a regular workout or can be done at home a 2 – 3 times a week.

If you want to have complete golf fitness programs to follow then why not come see inside the AGT online Academy for a trail and get access to several workouts as well as many top golf lessons from some of the best coaches in the world.

Improve your golf game, swing and performance with our expert coaches, golf tips and golf lessons to improve you and your game physically, technically.

rory cilroy golf swing power golf exercise for shoulder turn

Want a Bigger Turn and More Coil for your Golf Swing Like Rory Mcilroy?

Put your hand up if you want to swing a little more like Rory Mcilroy?

Really quite a silly question I know. Perhaps you are not as young, fit and have hours to practice like so your level of golf is not as good as Rory McIlroy’s, and we know you still want to be getting the ball out there down the fairway with effortless power because of all the feedback and questions we get sent

So today we wanted to share with you 3 videos with several moves that will help you generate a bit more power by allowing you to have better coil and rotation through your swing and also better consistency because you will not be needing to rush at the ball and try and swing too hard.

You want a nice wind up, coil and rotation in your golf swing even if you have limited range of motion.

But sitting down too much through the week and really, when you think about it, when do you really turn and rotate anything like you do in the golf swing other than when you have a golf club in your hand?

So why oh why do you get frustrated you can’t get get a shoulder turn like Rory Mcilroy?

Pretty daft if you ask me.

Rory McElroy’s golf swing is always in golf magazines and on YouTube about how to generate power, how he gets a nice big shoulder turn and how he winds up but it’s with minimal stress because his body is used to making that movement.

He trains for it…

Plus he’s only 25…

Not only does he train for it but he hits hundreds of golf balls a day. I wager that you are not training every day and you most likely are not on hitting hundreds of golf balls every single day to groove a nice big shoulder turn and build a solid golf swing.

The moves that you see below can be done with cables or resistance bands or that you can use at home.

These swing drills and exercises will really make a difference to the rotation and coil that you are able to create it will give you that sensation of winding up and making a full turn so it’s really good for muscle memory.

It’s not going to change your golf swing overnight but is going to give you a good sensation and feel to what a nice effortless rotation backswing and through swing should feel like

These exercise movements and swing tip will increase any golfers coil and range of motion for a bigger shoulder turn that will give more swing speed by grooving this action and building up the muscles needed. (the video is a little old, but still these golf exercises are top drawer)

Golf exercises to have better rotation and increase your shoulder turn a bit Like Mcilroy

Golf Swing Coil Exercise with Tubing-Strength and Flexibility

Another great video using the power swing trainer to improve rotation in your golf swing is here;

GolfGym PowerSwing Trainer: An effective golf-specific fitness product you can buy.

Now if you want some more golf exercise that will really help your golf swing, you should check out these free videos;

3 best golf exercises for home


Enjoy these golf exercises and start making a commitment to being agile, flexible and stronger and your golf swing will be one you are a lot prouder of.

Alex Fortey


play better golf fitness programs

So What Does Becoming a Bulletproof Golfer Actually Mean?

Before you ever pick up a club on the 1st tee, you need to know what your body can and cannot do if you are going to be successful and enjoy the game of golf for many years to come.

We get many questions asking us about what golf fitness programs people should follow, how much tthey need to train to get the increase of distance they desire, how to feel less aches and pains either during or after a round and just generally what golf workouts to do.

We have a heap of workouts throughout the site and hundreds of golf exercises like the one you see below that you can apply to match your goals and current level as well as plenty of golf instruction so you can create what we like to call Hybrid golf training.

Today, we wanted to address our popular golf fitness program, Bullet proof golfer.

What does being bulletproof mean in golf terms?

Here are 5 powerful reasons to start your journey to becoming a bulletproof golfer;

1. Being bulletproof means you challenge the status quo, think differently and prepare your body to move better, swing faster and hurt less.

2. Being Bulletproof means your body is ready and willing to play this game you love for as many of years as you decide, not your back or your knees.

3. Being Bulletproof means you are ready and willing to put in the necessary time (surprisingly less than you would think) to take control of your body and your swing to assure that you enjoy this game as long as you are above ground.

4. Being Bulletproof means that you never take a lesson with someone unless they understand your body and what it can and cannot do. Your wallet is not a source of golf professional charity, you expect results in return for your time and money.

5. Finally, being Bulletproof means that you value scientifically based assessment and evaluation driven action plans that achieve measurable and meaningful results on the course and in your life.

Here is a great golf exercise to start building a great foundation for you and your golf swing.

What can you expect from Bulletproof Golfer?


For a start, you can expect results fast.
Within the first 4-6 weeks of this golf fitness program you should be feeling better and notice a significant improvement in your ability to complete the workouts.

– By the end of the program you will be moving better, swinging faster and hurting less.

– You will be able to get into positions in your golf swing that were not possible before starting the program.


Here are some examples of results experienced by different clients to give you a better idea:

Sam, 26 yo:
After 8 weeks Samantha no longer had low back soreness after carrying her bag during 2 day tournaments and she had increased her swing speed by 7 mph (15 yards farther).

John, 68 yo:
After 6 weeks John’s back pain was completely gone, his shoulder pain was reduced 80%, he was swinging the club 10 mph faster (22 yards farther) and he had increased from playing 2x/week to 3x/week because his back didn’t hurt for 2 days after playing

Paul, 39 yo:
After 12 weeks, Paul was completing workouts in half the time that it took when he started, he had lost 30 lbs, was no longer experiencing back pain and found it “much easier” to stay in posture and complete the swing as his swing instructor wanted him to.
Oh, and he had gained 9 mph in swing speed (almost 20 yds.)!


If you want to start feeling great and swinging even better then you should check out a super golf fitness program which starts you on your journey to being bulletproof. Learn the 7 swing faults and 10 fitness fixes here.

Or if you want to go the full golf fitness program and have several golf workouts to use, the complete Bulletproof Golfer is perfect no matter your level or age.

golf fitness workout for swing speed

Golf Fitness Circuit To Increase Swing Speed And A Have Better Swing

Today you will see a golf fitness workout circuit that will help you improve your swing sequence and also increase your swing speed with some fun dissociation drills.

This golf workout is great for golfers and really good for your fitness too.

Dissociation or upper/lower body dissociation or separation is really important in the golf swing to kind of minimizing unwanted swing characteristics and optimize swing efficiency and driving distance and accuracy.

So, separation’s basically upper body and then lower body separation. Both really important for improving your golf swing and we’re going to give you drills to do both of those.

First up, a great, cool one.

We’re going to do a plank with an upper body dissociation.

golf fitness exercises program

So normally you have a plank and we’re going to keep our hips facing the ground and just turn to our side. I’m pressing the stomach. Give that a go, 30 to 60 seconds.

Another great fun exercise…

American football drill.

Get into an American football wide stance, quick feet, keeping the shoulders facing forward. You’re going to twitch, turn the hips. Go as quick as you can. Gets me warm, too.

Next up is mountain climbers.

You’re really looking to drive the knees to the opposite elbow. So I’ll show you from here. Really getting that hip turning. Upper body’s locked in place. Other side. Quick cool work out, that one too.

Banded Step And Rotations

Next one, we ideally need a golf band.

golf fitness workout for swing speed


For this you don’t need a band at all but it adds resistance and makes the golf exercises more challenging. Put the band around your ankles, around your knees.

We’re just going to take little steps in golf posture, hands across the chest, and turn in both directions. You can do this whilst moving to the left and right too. I also think of it as like a space invader drill. Turn, back the other way. Now you’re good for dissociation, got your glutes too.

Next one, use a golf band again.

Again, you don’t have to. It’s not needed.  What we’re going to do is we’re going to keep a nice sort of base, hips facing forward, and we’re going to turn around, bounce the tennis ball and back the other way.

Look and bounce it right behind you, as quick as you can, from one side to the other. Turn the upper torso and keep the hips facing forward.

Here is the video for the golf fitness workout to improve your golf swing and increase distances.

Give those a go. Certainly got me warm. Really found my glutes and core work in doing those. Really important for golfers of all ages and abilities to help with dissociation but also the core and glutes are working too to give you more stability, increase swing speed and have a better golf swing.

3 best golf exercises for home


If you want to see a complete golf fitness program, check out out popular Bullet Proof Golfer



increase drive distance and swing speed

Increase Your Golf Swing Speed So You Can Outdrive Mike Tyson Everytime!

Why You Can Outdrive Mike Tyson Everytime!

The key to increasing golf swing speed and distance is not how big and strong you are contrary to popular belief.  The proof is in the pudding as they say…who would you be more afraid of in a dark alley; Dustin Johnson or Mike Tyson?  Who would you fear more on a 600 yard par 5?

It doesn’t matter how strong or stable you are as a golfer if you can’t complete the necessary range of motion, this is Mike Tyson’s and many other strong football players and boxers problem when they step onto the golf course.  Distance and power, instead, come from having full range of motion and being able to stabilize and control that motion.

Power and distance on the golf course comes from the ability to stabilize and control the flexibility that you have.

The first step is to make sure you have the necessary range of motion or flexibility necessary to complete the golf swing.

If you have the necessary mobility, then all you need to do is stabilize and control that range of motion in order to complete the correct athletic sequence of motion.  When you do this, the result is a booming drive past your opponents that feels easier than any swing you have ever made before.

Check out these two golf exercises to improve your hip rotation and this drill to maximize your initiation and use of the hips to generate serious power off the tee!

These two exercises are small parts from the start of Bullet Proof Golfer fitness for golfers program

Hip Internal Rotation Stretch:

Athletic Sequence Drill:

By: Chris Finn

Athletic Golf Training Contributor
Physical Therapist and Golf Fitness Specialist –
Designer with Athletic Golf Training’s worldwide selling golf fitness program Bullet Proof Golfer