Exercises That Help You Hit the Golf Ball Farther

By Amy Neighbors
Strong core muscles will create the power needed to hit the ball farther.
Strong core muscles will create the power needed to hit the ball farther.

Most golfers want increased distance on their shots, which is associated with more club head speed. If the golfer increases his ability to generate more force, he'll generate more speed, and the ball will travel farther. All power movements should originate from the center of the body. The muscles of the core stabilize the area from the pelvis to the shoulder, and the power generated there is then transferred to the arms, the legs and the golf ball.


A helicopter is a power exercise that trains the abdominals, shoulders, lower back, buttocks and legs. It is also a rotational move like the golf swing. A medium hand weight is needed to perform this exercise correctly. Stand with feet hip-distance apart, bending at the knees and lowering into a squat. Grip the hand weight with both hands and pull it to your right hip. Elbows should be bent at 90 degrees and locked in at the waist. Quickly lift the body out of the squat while pulling the arms from the right hip to the left shoulder, rotating the core. Pull arms back down to the right hip and lower the body back into the squat position.

Criss Cross

The criss cross is a move that strengthens the oblique muscles and has the same rotational movement as a golf swing. Begin lying on back, knees bent at 90 degrees, head and shoulders lifted up from the floor with your hands behind the head for support. Slowly move your legs, one at a time, as if riding a bicycle while twisting the shoulder to the opposite knee. Make sure to keep elbows out even with your ears and away from your knees.

One-Legged Balance Crunch

Balance and weight shift are both key components of hitting a drive on the golf course. The standing one-legged crunch works the body in both ways, maintaining balance and strengthening the muscles of the core. Begin by balancing on the right leg, left knee is bent at 90 degrees and is in line with the hip. Grip a medicine ball in your hands and pull your elbows into your sides. Your arms should form a 90-degree angle. Maintain this core position and slowly lower your chest until your back forms a flat table. As you are lowering your chest, your left leg will stay bent and should swing behind you. Hold for one count and slowly return to the starting position.

About the Author

Amy Neighbors is president and master trainer of Swing Athletics Golf Performance Fitness. She is an AFAA-certified group fitness instructor, SCW and NHE personal trainer, and ARC CPR. Neighbors holds bachelor's and master's degrees from the University of Illinois. She began writing for online publications while working on her master's degree in 2006.

Photo Credits

  • Victor Decolongon/Getty Images Sport/Getty Images
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