Golf swing improvement workout – intermediate

multisportIntermediateAllUpdated 27/02/2026

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Goal

Improve performance and help prevent injuries by strengthening the lower body and core stability. Intermediate plan for training for improve your swing (golf). Strengthen the posterior chain and mobility to tolerate impact more effectively. Keep your technique controlled, progress gradually and stop if pain appears.

Workout plan

Twists of waist with barbell or stick

#1Intermediate

Twists of waist with barbell or stick

1 sets20 repsAguantar 2/3 segundos in each side. Que the obliques lleguen to estirar. feet anchos and one poco of knees

Rotation of torso standing with a cable machine to both hands

#2Intermediate

Rotation of torso standing with a cable machine to both hands

4 sets10 reps

Shoulder raise with dumbbells standing

#3Intermediate

Shoulder raise with dumbbells standing

2 sets15 reps

Fly with dumbbells incline forward

#4Intermediate

Fly with dumbbells incline forward

1 sets30 repsTambien es posible hechada on camilla

Hamstring curl with stability ball

#5Beginner

Hamstring curl with stability ball

1 sets40 repsstep up the torso with the glute

Chest press with dumbbells on an incline bench

#6Intermediate

Chest press with dumbbells on an incline bench

1 sets25 repsthe incline bench to 45%. Tambien lo puedes do in Smith machine

Fly on a machine pec deck

#7Intermediate

Fly on a machine pec deck

2 sets1 SERIE 15 REPETICIONES to 80%........................ 2.SERIE 12-10 REPETICIONES to 90%

Triceps extension with a cable machine and rope of knees

#8Intermediate

Triceps extension with a cable machine and rope of knees

1 sets25 repsTambien with pesas es posible, or seated in bench.

Lunge with dumbbells

#9Intermediate

Lunge with dumbbells

2 sets20 repsthe torso recto and tirando toward atras