Golf Fitness While on The Road


Do you travel often? Traveling, whether it is for business or pleasure this is no reason to skip a workout. Most hotels, resorts, or cruise ships are equipped with an exercise room; some even have on staff personal trainers. You can also pack light resistance bands that fit conveniently in your suitcase, and complete your workout in the privacy of your own room. Here are 4 exercises that can be done using resistance bands and body weight, that are specific to the muscles used in the golf swing.


Lateral Raise: This exercise will increase shoulder strength, which is important in every position in the swing.


1) Step onto tubing with feet hip width apart and knees slightly bent.

2) Start position: Grasp handles with a neutral grip (palms facing each other). Arms should hang down to sides with elbows slightly bent.

3) Raise handles to side of body at shoulder height keeping elbows only slightly bent.

4) Return to start position.


Rotations: This exercise will strengthen the core, which will help hold proper posture and increase swing speed, and reduce the risk of lower back injury.


1. Position pulley at approximately chest height.

2. Stand with your right side towards pulley. Position feet shoulder width apart with knees slightly bent.

3. Start position: Grasp handle with right hand first followed by left hand on top of right hand. Extend arms forward at shoulder level. Hips and shoulders should be squared.

4. Rotate hips approximately 65° (or slightly past midway between the hip and naval).

5. Return to start position. Switch sides

6. Remember to rotate shoulders and hips and not just the arms. To ensure this movement, let head follow arms during rotation.


Side Stabilizers: This exercise will help strengthen the oblique and hip muscles, which will result in a stronger swing.


1. Lay on the ground on one side. Raise your body using one forearm and support it in this raised position for 30-60 seconds.

2. Lower your body and repeat on the other side.

3. Remember to keep your head, neck and body in a straight line.


Hip Raise w/ One Leg: This will increase hip and glute strength allowing the hips to be used more effectively in the swing.


1. Lie on your back on the floor with your knees bent and feet flat on the floor.

2. Raise one foot into the air and press your other foot into the floor until your hips come up off the floor.

3. Press until your hips are at full extension.

4. Return to the starting position and repeat.

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Author: Mike Hansen -


Mike Hansen is the founder of Hansen Fitness for Golf, who's motto is "Play Stronger, Play Longer"

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