The Best Functional Golf Exercise

Written by Kyle

Today I’m going to talk about an exercise that can help you with your weight and energy transfer, hip strength and stability, alignment, and muscular coordination in your golf swing. Yes, it does it all, and that’s what makes this so functional for golf training. What is this otherworldly exercise you might ask? It’s called the Medicine Ball Lateral Bound. But before I break down this exercise and describe its effectiveness, I want to clarify what I mean by the term functional. Functional training has a purpose: functional training for everyday life would consist of maybe doing deadlifts to be better able to safely move boxes in your house, or shoulder press to be able to put dishes away on high shelves in your kitchen. So it is training that directly applies functionality to the activities that you want to be better and stronger in.

The med ball lateral bound is functional to golfers because, not only does it help strengthen the major muscles involved in your swing, but it does so in a way that mimics the weight transfer and rotational movements of a golf swing. If you haven’t already, take a look at the video at the top of the page and I’ll explain why this exercise is so great and applicable to golf.


  • Strengthens your glutes, in particular the glute medius which is responsible for stabilizing, abducting and rotating your legs at the hips. This means greater control and an effective transfer of energy when moving your weight from your back foot to your front foot.
  • Strengthens your obliques which improves your rotational strength and makes you better able to harness the energy produced by the hips and transfer it up to your arms.
  • Strengthens and stretches the rotator cuff muscles which are active in bringing your club back and giving you more range of motion for your follow through.
  • Strengthens and stretches the pectorals which gives you more power in your downswing and contact, and gives you more range of motion in your backswing.
  • Trains your muscular coordination that is essential in the sequencing of your golf swing. Helps you practice what muscles fire when.


If you’ve been reading my earlier blogs, I’ve discussed a number of exercises to help strengthen your body for golf. Many of them are not necessarily functional to golf but they are still important for the overall health of your body and joints and will give you more power and help prevent injury. So a good mixture of functional and basic exercises will help give you the improvements in your power and mechanics that you’re looking for.


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