5 Back Exercises to Power Up Your Golf Swing

A strong back is the secret weapon behind a smooth, controlled golf swing. Whether you're driving off the tee or perfecting your follow-through, these exercises will help you build strength, improve flexibility, and enhance rotation—so you can hit with confidence (and beat the boys). 

1. Deadlifts

Why? Builds lower back, glutes, and core strength—essential for generating power in your swing. How? Stand with feet hip-width apart, grip a barbell or dumbbells, and hinge at the hips to lift.

Set Recommendation: 3 sets of 10 reps, 30-second rest between sets.

2. Lat Pulldowns

Why? Strengthens the latissimus dorsi, helping with stability and control during the backswing. How? Use a cable machine with a wide grip and pull the bar down to chest level.

Set Recommendation: 3 sets of 12 reps, 30-second rest between sets.

3. Superman Exercise

Why? Targets the lower back, improving posture and endurance for a more consistent swing. How? Lie face-down, extend arms and legs, and lift both off the ground while squeezing your back

Set Recommendation: 3 sets of 15 reps, 30-second rest between sets.

4. Seated Rows

Why? Builds upper and mid-back strength, aiding in rotation and follow-through. How? Use a cable machine or resistance band, pulling the handles toward your torso

Set Recommendation: 3 sets of 10 reps, 30-second rest between sets

5. Thoracic Rotations

Why? Improves flexibility and rotation for a smoother, more efficient swing. How? Sit or kneel, rotate your upper body side to side while keeping your hips stable.

Set Recommendation: 3 sets of 12 reps, 30-second rest between sets.

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