Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Golf

Gym exercises for

Golf

Clubhead speed comes from the ground up. Train it like that.

  • Rotational power for clubhead speed
  • Hip mobility under load
  • Low-back resilience

Live ranking · updated by evidence & ratings

Golf workout My tier list
S
Cable Woodchop
A
Single-Leg RDL
Landmine Rotation
Med Ball Rotational Throw
Trap Bar Deadlift
Pallof Press
B
Bird Dog
Cable External Rotation
Dead Bug
Side Plank
Barbell Hip Thrust
Bulgarian Split Squat
Broad Jump
C
Trap Bar Jump
45° Back Extension
Seated Cable Row
D
Russian Twist
F
—

Full ranking

  1. 1S
    Cable Woodchop
    Core · Cable
    No ratings yet
    85
    Research
    Lifters
  2. 2A
    Single-Leg RDL
    Strength · Dumbbell
    No ratings yet
    81
    Research
    Lifters
  3. 3A
    Landmine Rotation
    Core · Barbell
    No ratings yet
    79
    Research
    Lifters
  4. 4A
    Med Ball Rotational Throw
    Power · Other
    No ratings yet
    79
    Research
    Lifters
  5. 5A
    Trap Bar Deadlift
    Strength · Barbell
    No ratings yet
    75
    Research
    Lifters
  6. 6A
    Pallof Press
    Core · Cable
    No ratings yet
    70
    Research
    Lifters
  7. 7B
    Bird Dog
    Core · Bodyweight
    No ratings yet
    59
    Research
    Lifters
  8. 8B
    Cable External Rotation
    Protection · Cable
    No ratings yet
    59
    Research
    Lifters
  9. 9B
    Dead Bug
    Core · Bodyweight
    No ratings yet
    59
    Research
    Lifters
  10. 10B
    Side Plank
    Core · Bodyweight
    No ratings yet
    59
    Research
    Lifters
  11. 11B
    Barbell Hip Thrust
    Strength · Barbell
    No ratings yet
    56
    Research
    Lifters
  12. 12B
    Bulgarian Split Squat
    Strength · Dumbbell
    No ratings yet
    56
    Research
    Lifters
  13. 13B
    Broad Jump
    Power · Bodyweight
    No ratings yet
    55
    Research
    Lifters
  14. 14C
    Trap Bar Jump
    Power · Barbell
    No ratings yet
    54
    Research
    Lifters
  15. 15C
    45° Back Extension
    Strength · Bodyweight
    No ratings yet
    53
    Research
    Lifters
  16. 16C
    Seated Cable Row
    Strength · Cable
    No ratings yet
    51
    Research
    Lifters
  17. 17D
    Russian Twist
    Core · Bodyweight
    No ratings yet
    30
    Research
    Lifters

From the research

⅓of the sports injuries in trials that added strength training. Stretching showed no protective effect.Lauersen et al., 2014 · Few strength-training trials; results were heterogeneous.

What are the best gym exercises for golf?

Right now Cable Woodchop ranks first, with an overall score of 85 from the research rubric. It’s followed by Single-Leg RDL and Landmine Rotation. For the core of a programme, the top strength lift is Single-Leg RDL and the top power exercise is Med Ball Rotational Throw. The best choice for you depends on your equipment and how it feels on your joints, which is why every exercise links to alternatives.

Why it ranks: Loaded rotation through the same diagonal as the swing.

How these scores are calculated →