5 Exercises to Increase Your Drive
When it comes to improving your golf game, increasing the distance of your drive can make a significant impact. A powerful drive not only shortens the hole but also sets you up for better opportunities to score lower. While technique and equipment play important roles, building strength, flexibility, and stability in key muscle groups is essential. Here are five exercises to help you hit longer drives:
1. Rotational Medicine Ball Throws
Why it works: This exercise builds rotational power, which is critical for generating speed in your swing.
How to do it:
Stand sideways next to a sturdy wall or partner.
Hold a medicine ball (6-10 lbs) with both hands.
Rotate your torso away from the wall, then explosively twist back toward it, throwing the ball against the wall.
Catch the ball and repeat for 8-12 reps on each side.
Pro Tip: Focus on using your core and hips rather than your arms to generate power.
2. Single-Leg Romanian Deadlifts
Why it works: This movement improves balance, strengthens the posterior chain (hamstrings, glutes, and lower back), and enhances stability in your stance.
How to do it:
Stand on one leg while holding a dumbbell in the opposite hand.
Hinge at the hips, lowering the dumbbell toward the floor while keeping your back flat.
Return to the starting position, engaging your glutes and core.
Perform 8-10 reps per leg.
Pro Tip: Keep a slight bend in the standing knee to maintain balance.
3. Cable Woodchoppers
Why it works: This exercise mimics the rotational movement of your golf swing and strengthens the obliques and core.
How to do it:
Attach a handle to a cable machine at shoulder height.
Stand sideways to the machine, grasping the handle with both hands.
Pull the handle diagonally across your body in a controlled motion, from high to low.
Slowly return to the starting position.
Do 10-12 reps on each side.
Pro Tip: Maintain a stable lower body throughout the movement.
4. Hip Bridges with Resistance Band
Why it works: Strong glutes are essential for generating power and maintaining a stable base during your swing.
How to do it:
Place a resistance band around your thighs, just above your knees.
Lie on your back with your feet flat on the floor and knees bent.
Press your heels into the ground and lift your hips until your body forms a straight line from shoulders to knees.
Lower your hips back down and repeat for 12-15 reps.
Pro Tip: Push your knees outward against the band to activate your glute muscles more effectively.
5. Thoracic Spine Rotations
Why it works: Mobility in the thoracic spine (upper back) is crucial for achieving a full range of motion in your swing.
How to do it:
Begin in a quadruped position (on all fours).
Place one hand behind your head.
Rotate your upper body, bringing your elbow toward your opposite hand, then twist open toward the ceiling.
Perform 8-10 reps on each side.
Pro Tip: Keep your lower back stable and focus on rotating through your upper back.
Bonus Tips
Combine these exercises with a dynamic warm-up and regular stretching to maximize results.
Focus on proper form to avoid injuries and ensure you’re targeting the correct muscle groups.
Consistency is key—perform these exercises 2-3 times per week as part of your golf fitness routine.
By incorporating these exercises into your training program, you’ll build the strength, mobility, and stability needed to generate more power in your swing. With time and practice, you’ll see noticeable improvements in your drive distance and overall game.
Ready to elevate your golf performance? Contact Back Nine Physical Therapy for personalized fitness plans tailored to golfers. Let’s get you hitting farther and playing better!
Disclaimer: This blog is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider or fitness professional before starting any new exercise program, especially if you have pre-existing conditions or concerns.
