Spring Golf Fitness Tune-Up

It’s time to start getting in shape for a new year of golf. Unless you are fortunate enough to live in a region where you can continue to play through the winter, you’ve probably lost some of the golf-specific conditioning you had at the end of last season. Flexibility, core strength, wrist and forearm strength all suffer from lack of use.


One thing to avoid is getting excited on one of the first days of warm weather, going to your local range and cranking out dozens of full-swing drives. Tempting I know, but not great for the back, shoulders, or arms.

Instead, try working some key golf-specific areas back into shape first. Make a commitment to two weeks of work in these areas before you hit the range or course. If you have a spring vacation planned, work this routine in two or three weeks before you travel. You’ll enjoy your early spring rounds instead of nursing a sore back or worse.

This simple routine consists of only three exercises; wrist curls, core bridge, and towel-swing. Finish off your spring program by utilizing short-game training aids to regain your touch.

Wrist Curls (Perform this exercise 2-3 times per week):

With your arm at your side, grip your pitching wedge. Your arm and club should be in a straight line to the floor. Without moving your arm, raise the clubhead up as high as you comfortably can. Slowly lower it back to the starting position and repeat. Start with two sets of 10 reps for each wrist. Increase reps and/or sets as your muscles adapt. But do not overdo it. These are small muscles that adapt quickly. Strengthen them. Don’t strain them.

Core Bridge (Perform this exercise 3 times per week):

Start in a position with your body raised off the floor while clenching your stomach muscles. Only your toes and forearms should be touching the floor. Now hold this position still for 30 seconds. Repeat 4 times at first. Add repetitions as you feel stronger.

Towel-Swing (Perform this exercise 3 times per week):

Take a medium sized hand towel and tie it in a knot just above the head of your driver (or other club). Start slowly with 10 very easy golf swings. As you warm up you can increase the speed until you are taking full swings. This is a safe way to add little weight and a lot of wind resistance. Your golf muscles will overcompensate for the resistance and strengthen quickly. Work up to three or four sets of 10 reps. Stop if you feel your technique suffering or you feel any pain.

On the days you are not exercising, work in some chipping to a practice net, indoor putting, or full-swings into a practice net. Limited flight foam practice balls let you safely hit in your own yard. Use an automatic putting cup or an economical plastic putting cup to develop touch before the scores count.

Combine fit muscles with soft touch and you will start spring golf in mid-season form.