Want to Hit a 400-Yard Drive? This Workout Will Supercharge Your Golf Swing

Man golfing at Kiawah Island Ocean Course in South Carolina
Man golfing at Kiawah Island Ocean Course in South CarolinaAndrew Shelley/Unsplash

If you’re getting ready to hit the links and want to add some major power to your golf swing, we have a workout that’ll shock your buddies. You won’t just knock out a long ball off the opening tee. This workout can help you score a 400-yard drive.



The secret to getting distance in your golf swing isn’t so much as how big your muscles are (though it’s not hurting Bryson DeChambeau)—but instead about how you maintain a balanced swing.

“It’s all about separation,” says Don Saladino, owner of New York City’s Drive 495. “Your upper body has to spin one way, while your lower body remains still.”

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“You want to keep your lower and upper body as loose as possible,” he says. “Arm and thigh foam roller exercises work great for this. You also want to have flexible glutes because keeping a balanced swing depends upon it. Practicing hip flexor stretches and bridge exercises will help improve these muscles.”


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Saladino, whose brother is a top amateur golfer, says separating your upper body motion from lower body movement is the ultimate way to increasing power. When golfers like Bubba Watson, Jordan Spieth, or Rory Mcllroy tee off, they’re able to keep their legs mostly still as their upper body rotates backwards and forwards. If you do some reach-back exercises and split-stance training, it will help in this separation.

“The closer you are to gaining that upper/lower body rotation separation in your swing, the more power you’ll be able to generate,” Saladino says.

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The Workout to Supercharge Your Golf Swing

Perform this workout up to 3 times per week (or mix in any other full-body strength workout).

1. Front Squat 3×10 reps

Superset 2A. Pushups 3×15 reps

Superset 2B. Face Pulls 3×15 reps

Superset 3A. Lat Pulldown 3×15 reps

Superset 3B. Side Lateral Raises 3×12 reps

4. Cable Woodchops 3×10 4reps per side

5. Russian Twists (with or without weight) 3×10-15 reps


1. V-Sit and Reach 3×10 reps

2. Scorpion 3×10 reps

3. Cobra Pose 3×30-second holds

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