Cincinnati Country Club FitnessGolf · Fitness & Wellness
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Golf department · Fitness & Wellness

Golf Fitness

Rotate freely. Stay steady. Finish the round strong.

Two gym sessions for hip control, upper-back mobility and trunk stability. Open Elbow care for golfer’s-elbow prevention habits and a clinician-guided return to play.

Swing rotationSingle-leg balanceGolfer’s elbow care
Choose your goal

Four ways to train for Golf

Selected pathway

Athletic Edge

A performance program for experienced athletes using greater resistance, faster intent and more demanding single-leg and trunk work.

Sport strengthPerformanceRepeatability

This is not the junior plan. Use it after mastering the movement foundations, keep one to two good reps in reserve and coordinate hard gym days with practices and competition.

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Athletic Edge · Eight-week plan · Two workouts a week

Week 1 · Session A

3 sets × 6–8 quality reps90 seconds rest between setsSuggested starting point. Adjust sets, reps, resistance and range with a qualified trainer or clinician.
Before you start · Warm-up

Walk briskly for 3–5 minutes. Add gentle shoulder turns and hip hinges, then rehearse the first exercise with a light load. Before a round, build up from easy practice swings.

0 of 12 sets DoneMark each set Done as you finish

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01

Single-leg Romanian deadlift

Train single-leg hip control and balance for a repeatable swing and comfortable walking over uneven ground. Build this quality for competitive movement and repeatability.

Use a rail for balance. Hinge over one leg; keep your hips level.

12 reps per side; two-leg version: 12 total · Rest 90 sec

Log your sets

Enter your completed reps, then mark Done. Your chosen exercise version records the difficulty.

3 sets

Supported single-leg RDLBodyweight / no added load

SetRepsDone
1
2
3
90-sec rest1:30
02

Pallof press

Resist unwanted trunk rotation for a repeatable swing and comfortable walking over uneven ground. Build this quality for competitive movement and repeatability.

Stand shoulder-width. Press away from your chest without rotating toward the anchor.

12 reps per side · Rest 90 sec

Log your sets

Enter your band color or resistance level and reps, then mark Done.

3 sets

Standing Pallof pressBand resistance

SetBand / levelRepsDone
1
2
3
90-sec rest1:30
03

Supported dumbbell row

Support upper-back posture and pulling strength for a repeatable swing and comfortable walking over uneven ground. Build this quality for competitive movement and repeatability.

Support one hand on a bench. Pull toward your hip without twisting.

12 reps per side; seated row: 12 total · Rest 90 sec

Log your sets

Enter weight and completed reps, then mark Done.

3 sets
SetWeight (lb)RepsDone
1
2
3

BW = bodyweight. Use N/A for drills with no added weight.

90-sec rest1:30
04

Thoracic rotation

Restore usable upper-back rotation for a repeatable swing and comfortable walking over uneven ground. Build this quality for competitive movement and repeatability.

Lie on your side, knees together. Open your top arm and chest without forcing the shoulder.

12 gentle reps per side; no forced end range · Rest 90 sec

Log your sets

Enter weight and completed reps, then mark Done.

3 sets
SetWeight (lb)RepsDone
1
2
3

BW = bodyweight. Use N/A for drills with no added weight.

90-sec rest1:30
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