With the UK weather warming up, now is the perfect time for Brits to get back on the golf course. Many are even looking at brushing up on their skills, with UK Google searches for ‘exercise for golf’ increasing by 68% in the past month*.
Strength and conditioning experts at gym design brand BLK BOX, who have experience supporting performance training environments at major golf events, have identified five movements to improve golf performance. They also stress the importance of strength training as part of preparation before hitting the course.
Five ways strength training can enhance golf performance
Greg Bradley, Founder of gym design brand BLK BOX, explains, “Golf will always be a skill-led sport, but the physical side of the game is now impossible to ignore. Some of the biggest physical improvements golfers can make come from consistent strength training.
“Incorporating regular strength training into your routine allows you to build the physical qualities that support a more powerful, repeatable swing. This includes things from lower-body strength and rotational control to core stability and fatigue resistance, which are factors that can be more difficult to develop through playing alone.”
1. Rotational control
“Rotational strength is central to modern golf performance, helping to generate force more efficiently through the hips and torso. Exercises like cable rotations can support rotational control, leading to better distance off the tee, improved balance throughout the swing, and greater control over the shot.”
Exercise: Cable Rotations
Equipment: Cable machine or resistance band
How to perform:
Stand side-on to a cable machine or anchor a resistance band at chest height, holding the handle or band with both hands and arms extended. With feet shoulder-width apart, rotate through your torso (not your arms), keeping your hips stable and core braced throughout. Use a moderate resistance that allows for smooth, controlled movement; you should feel the work through your core without relying on momentum. Control the return to maintain tension.
2. Single-leg strength
“Golf generates power from the ground up, requiring players to shift pressure and weight between each leg while rotating through the hips and torso during the swing. Developing single-leg strength through exercises like Bulgarian split squats can help golfers improve balance, control their movement more effectively, and transfer force efficiently to generate power throughout the shot.”
Exercise: Bulgarian split squats
Equipment: Bench or elevated surface
How to perform:
Place your back foot on a bench and keep your front foot planted firmly. Lower your back knee towards the floor while keeping your torso upright and front knee tracking over your toes. Drive through your front heel to return to standing.
3. Explosive power
“Explosive power, particularly through the hips, plays an important role in generating clubhead speed without over-relying on the arms. Building power through movements like kettlebell swings allows golfers to transfer force more effectively, from the ground through to the hips and torso, improving swing speed and overall distance.”
Exercise: Kettlebell swings
Equipment: Kettlebell
How to perform:
Stand with feet shoulder-width apart and the kettlebell positioned slightly in front of you. Hinge at the hips with a flat back and soft bend in the knees to grip the kettlebell, then swing it back between your legs. Drive your hips forward explosively to swing the kettlebell to chest height, keeping your arms relaxed and generating the movement through the hips and glutes rather than the shoulders. Use a weight that allows for powerful but controlled movement throughout.
4. Lower body strength
“Equally, lower-body strength is essential for creating force from the ground up while maintaining posture and control throughout the swing.”
Exercise: Goblet squats
Equipment: Kettlebell or dumbbell
How to perform:
Hold a dumbbell or kettlebell close to your chest with both hands. Sit your hips back and lower into a squat while keeping your chest upright and core engaged. Push through your heels to return to standing, maintaining control throughout the movement.
5. Core stability & endurance
“Maintaining posture and control throughout a round is important for swing consistency and reducing fatigue late in play. Incorporating exercises such as farmer’s walks into training routines can help with developing core stability and support overall endurance throughout the game.”
Exercise: Farmer’s walk
Equipment: Dumbbells or kettlebells
How to perform:
Hold a heavy weight in each hand with your shoulders set back and core braced. Walk in a straight line with controlled steps, keeping your posture tall and avoiding leaning from side to side. Maintain steady breathing and tension throughout the carry.
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Methodology
*GLIMPSE Google Trends data 22.05.26
About BLK BOX
BLK BOX designs and delivers high-performance strength equipment and bespoke training facilities for professional sports teams, gym operators, educational institutions, and global brands worldwide.
Headquartered in the UK, BLK BOX operates from a 130,000 sq ft manufacturing facility, housing advanced CNC laser cutting, robotic welding, and an automated powder-coating line, alongside a fully operational gym. This in-house capability allows the team to engineer durable, modular solutions built to perform at scale.
Trusted by leading sports teams and operators, BLK BOX works in close partnership with clients to design training environments that support performance, longevity, and community. In 2025, the company launched its 1, 3, and 5 Series – a fully modular system of rigs and racks designed to meet the demands of modern training environments at every level.
