Shape Your Body To Your Swing

May 2013
Annika Sorenstam

Knowing how to make an effective golf swing is useless unless you are fit enough to do it. I believe you need good muscular strength, stability and coordination if you want to play this game well. That means hitting the gym.

Here I'm demonstrating six exercises that will make you stronger, activate the key muscles used in the swing, and train your nervous system to make them work together. Even though I retired from competitive play, I still do these exercises--and more--with my longtime trainer, Kai Fusser.

NOTE FROM KAI: No matter who I'm training, we focus on proper form. So perform these exercises slowly at first. If you find them too easy, you can add resistance with heavier weights, remove a stabilizing factor, or do them faster for a more difficult challenge. But again, proper form is essential. Do two or three sets of eight repetitions of each exercise (and in both directions when applicable).

For more exercises from Annika and Kai, go to

Dumbbell Shot Put


PURPOSE: Trains the lower body to initiate the downswing and provide acceleration. Also improves balance, control and body rotation during the swing.

HOW TO: Hold a light dumbbell at shoulder height, and rotate your shoulders to the right, loading your weight on that side as if you were making a backswing. Now straighten your legs, and initiate a body rotation of 90 degrees in the sequence of hips, torso, shoulders and finally arms as you extend the dumbbell. Complete the movement by simulating your swing's finish position. Your weight should be supported by your left leg.

NOTES: Keep your abdomen muscles engaged throughout the movement.

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