3 Strength Training Exercises Every Golfer Should Master

A powerful golf swing doesn’t just come from hours on the course — it’s built in the gym. The right strength training improves hip control, glute engagement, and core stability, which all translate directly into a stronger, more efficient swing. At ThriveFit Training, our personal training approach helps golfers in Ponte Vedra, Nocatee, and Palencia move better, hit harder, and play pain-free.

Here are three of our go-to movements we use with golfers at our Ponte Vedra gym:

1. Plyometric Side Toss with Med Ball

This explosive drill trains rotational power, mimicking the force you generate in a golf swing. By driving through your hips and releasing the ball with speed, you build the ability to transfer energy from your lower body through your core — exactly what you need for more distance off the tee.

2. Upper Body Elevated 1-Leg Hip Lift

Glute strength = swing stability. This single-leg exercise builds glute engagement while challenging balance and hip control. Strong glutes reduce the risk of back pain and give you the solid foundation you need to stay consistent throughout 18 holes. Our golfers who pair this with guided personal training see faster improvements in both strength and stability.

3. Rotational Rows

Golf is all about controlling rotation, not just producing it. Rotational rows strengthen your lats, obliques, and core, while also teaching you to resist unwanted movement in your hips. Better control here means smoother swings and less energy “leak” on the course.

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The Bottom Line:
Stronger swings, more stability, and fewer injuries don’t come from swinging harder — they come from training smarter. Adding these three moves into your golf routine and strength training regimen will help you get the most out of your game. Our personal training programs are designed to help you level up and give you the extra edge on the course. Book a consultation with us today to take the first step towards a stronger game.