Top 5 Gym Workouts for Women Golfers

Are you a woman who enjoys playing golf? Want to improve your swing and take your game to the next level? Here at Swing Control, we advocate the importance of wearing the right outfit, such as women’s golf bottoms that won’t hinder your movements or make you feel uncomfortable. This helps you avoid one of the most annoying distractions on the golf course and to focus on your game instead. But aside from getting yourself acquainted with the right kind of golf wear, you also have to spend some time at the gym.


You read it right – the gym.


When it comes to golf, improving your games takes more than just practicing your swings. You may be standing still lining up your shots but swinging engages key muscles in your body. You need all the strength and flexibility to add distance to your drives and improve your control. Doing certain gym workouts helps you achieve these goals.


Another thing people don’t often consider is the fact that the dominant side of your body does most of the work when playing golf. That could cause muscle imbalance later on, which could affect your long-term weight distribution and even cause injuries due to uneven tension on the body. Fortunately, regular exercises at the gym can help prevent it from happening.

So which gym workouts work best for improving your golf game? Let’s check them out.




Deadlift engages a lot of core muscles in your body, but most importantly, it helps you work out your glutes. More power in your glutes means you can enhance your hip turns during a swing and have a better burst of strength.


How to do it:

  • Feet and arms at shoulder width apart, bend your knees and grip the barbell bar.
  • Lift your chest and straighten your back, then pull the bar.
  • Assume a straight standing position as you lock your hips and knees.
  • Push your hip back before bending your knees to put the bar down.


  1. Planks


Simple but effective, planks are meant to strengthen your core, your abs. A stronger, tighter core greatly reduces the risk of back injury when swinging and allows you to snap your torso faster, resulting in more powerful swings.


How to do it:

  • Get down facing the ground with your elbows bent underneath.
  • Raise your body until you’re supported only by your elbows and toes. Keep your back straight.
  • Hold for an entire minute before lowering your body.



Lunges improve the strength of the lower legs and ankles, keeping them balanced. Depending on your dominant side, you will have to put more work on the less dominant leg to prevent muscle imbalance.


How to do it:

  • Keep your upper body straight, your shoulders back, and your chin up.
  • Step forward with one leg, and lower your hips until both knees are bent at 90 degrees. Don’t let the rear leg’s knee touch the floor.
  • Push up with your front leg and repeat the same for the other leg


Seated Row


A great workout for your back and shoulder muscles, seated row reps help you attain proper posture, which is an essential part in making repeated, consistent swings. This is especially important for extended games which could tire out anyone with a bad back.


How to do it:

  • Sit in position with your shoulders back.
  • Grab the cable handle with one or both hands.
  • Pull the cable by leaning back, as if rowing a boat.


Wall Shoulder Stretch


Stretching your shoulders can improve its flexibility, giving your arms a wider range of motion and helps relieve tension built up from repeated swings. It’s also one of the most important gym workouts that you can do almost anywhere!


How to do it:

  • Stand next to a wall with feet shoulder width apart
  • Straighten out the arm closer to the wall; press your palm and shoulder against the wall and keep your arm straight.
  • After 30 seconds, repeat with the other arm.


You can also look for more specific gym workouts if you need to target specific areas of your body (for example, if you need a stronger grip or power on one arm). There are plenty more gym exercises that you can do to further enhance your power, balance, and strength, but these five gym workouts are a must if you want a good start.

The Upcoming Stars of Women’s Golf

Here at Swing Control, we have always been supportive of young women who exhibit outstanding talent in golf. Moreover, we know a remarkable story of firsts when we see one, and that’s what drew our attention to Israeli professional golfer Laetitia Beck. She has been our brand ambassador since early this year.


Ever since she won her first major victory at the Israeli Ladies Championship at the age of 12, Laetitia has played her way into becoming her country’s most notable golfing icon. She went to Duke University on a golf scholarship, playing with the Duke Blue Devils between 2010 and 2014. She was part of the team that won the NCAA Division I Women’s Golf Championship in 2014.


In July of 2014, Laetitia had her professional debut at the Women’s British Open, where she made history by becoming the first woman from Israel to break into professional golf. In December of the same year, Laetitia broke new ground again when she became the first Israeli to qualify for the PGA/LPGA Tour. Almost two years later, in August 2016, she represented Israel at the 2016 Summer Olympics in Rio de Janeiro, Brazil. The Games were a momentous occasion for Laetitia and the other competitors, as golf was making an Olympic comeback after a 112-year absence.


Meet the 2016 Louis Suggs Rookies


Over the years, the Louise Suggs Rolex Rookie of the Year Award has also provided us an annual glimpse into the most promising new players in women’s golf.  The rookies are ranked based on a system in which points are awarded according to their place at the end of every LPGA competition. The player who finishes highest in an event gets the most points, and the one who accumulates the most point is declared Rookie of the Year.


This year, the rankings is once again graced by the names of talented young women from all over the world, all of whom are expected to shake up the world of golf in the coming years. These ladies are just getting started, so get to know them now before they become among the sport’s biggest stars!


In Gee Chun, South Korea


2015 was an extraordinarily great year for Korean professional golfer In Gee Chun. Within the same year, she won majors for the LPGA of Korea Tour, the LPGA of Japan Tour, and the LPGA Tour, making her the first player in history to ever do so.


The year 2016 proved no different for the unstoppable In Gee. She broke records again when she won the 2016 Evian Championship with a record-breaking score of 21 under par—the lowest 72-hole score ever in a major tournament for either men or women’s golf.


Already ranked 3rd in the Rolex Women’s World Golf Rankings, In Gee is expected to break more grounds in years to come. And with her total earnings reaching over $1.5 million, she now stands as the richest rookie in the Louise Suggs list.


Megan Khang, USA


At an age when most young Americans are just graduating from high school, golfer Megan Khang was already making waves in the world of golf. In the summer of 2015, she was the low amateur at the U.S Women’s Open. For the 2016 season of the LPGA, she finished T6 to earn her LPGA membership.


To date, Megan has already turned a profit of over $330,000. These career highlights are only the beginning, though, and the future’s certainly looking incredibly promising for the 18-year-old.


Gaby Lopez, Mexico


A bona fide Olympian, Gaby Lopez finished 31st at the women’s golf competition during the 2016 Summer Olympics. In the same year, she earned her LPGA membership after finishing T10 at the final stage of the qualifiers.


As an amateur, Gaby played golf at the University of Arkansas, winning 3 events in collegiate competitions. She also won the 2013 Mexican Amateur Championship.


Su-Hyun Oh, Australia


Born in Busan, South Korea, Australian golf prodigy Su-Hyun Oh was only 12 years old when she qualified to play for the World Australian Open in 2009. Four years later, in 2013, she became a runner-up at the Australian Ladies Masters, one of the most important tournaments on the ALPG Tour and the Ladies European Tour. In 2015, she won the RACV Ladies Master, also a leading tournament on the ALPG Tour and the Ladies European Tour.


In 2016, Su qualified to play for the LPGA after finishing T32 during the final stage of the qualifiers. As a member of the Australian National Team, she also competed in the 2016 Summer Olympic Games.


Annie Park, USA


As a college golfer at the University of Southern California, Annie Park was recognized as one of the leading collegiate players in the country, receiving the WGCA Player of the Year and the Pac 12 Freshman of the Year awards, as well as the Honda Sports Award for the top woman college golfer.


After turning pro in 2015, she joined that year’s Symetra Tour, for which she finished first place at the end of the season. She earned full membership on the 2016 LPGA Tour after finishing first on the Symetra Tour’s Volvik Race for the Card.


The Louise Suggs list is brimming with promising talents who are sure to create headlines in the near future. Led by the phenomenal In Gee Chun, these remarkable women will certainly inspire more young people to get into the sport we love. Do you have any favorite players of your own that we missed? Drop by the comments section below and tell us all about them!


For more news and features about the world of golf, visit and bookmark the Swing Control blog.


Why Golf Is a Great Game for Your Daughter

Golf isn’t just a man’s sport. After all, there are a fair number of women making a name for themselves in the sport. One such person is Lydia Ko, the youngest top professional golfer in history. At the age of 17, she became the youngest player to win the Evian Championship in France. And all of this began when she started to play at the tender age of five. There are also the likes of Inbee Park, Lexi Thompson, and many other women who excel in the sport and are at the top of their game.


If your family plays golf, then you could try getting your daughter into it as well. After all, you never know if she could be the next big talent in the sport. But even if she doesn’t end up planning to go that far, having her learn the game can still be a rewarding experience. Let’s take a look at five reasons why golf is a great game for your daughter to play.


  1. There’s a lesser risk of personal injury


Unlike basketball or soccer, golf is a non-contact sport. You won’t need to worry about your daughter getting shoved or pushed to the ground and getting injured. If you want to make the game even safer for her, you can teach her the proper postures to assume while on the green, the rough, or the fairway. This includes standing with the feet at shoulder width, having the knees slightly bent, and taking a relaxed pace when swinging.


  1. It’s good physical exercise


Golf isn’t just about hitting the ball into the hole. Any seasoned professional will tell you that you’ll need to train your body so that it moves in a coordinated fashion when you swing. As a matter of fact, Golf Digest recommends training the stomach, hip, and lower back muscles. Having your daughter take up this sport is a good way for them to get into an exercise regimen. Regular training sessions can also help build the needed dedication for the game.


  1. Golf teaches discipline


This point is related to the second one because staying fit needs a strong sense of commitment to get good results. But that’s only half of what this reason is about. Despite not being as active as most sports, golf etiquette is still offers an important set of guidelines for players to follow. Playing golf helps your daughter learn simple courtesies like waiting for your turn to swing, communicating with your caddie, and being a good sport to other players. All these contribute to helping them develop great character, both in and out of the course.


  1. It’s an opportunity for family bonding


Aside from being a competitive sport, golf can be an opportunity for parents to bond with their daughters. If you want to make things more fun, you can even try to invite her friends along. After all, girls are more social, and they like to do things in groups. It’s advisable to have her play with others her age to ease the nervousness she might feel while starting out.

Playing golf is no excuse to not have a fashionable wardrobe. Here at Swing Control, for example, we have numerous stylish capris, pants, shorts, and skorts that you can choose from. These products help players perform better because they promote freedom of movement. Our signature Tummy Control Technology makes our clothes fit like a glove and helps players perform better by offering freedom of movement.


You can have your daughter develop a similar sense of style that doesn’t scrimp on comfort, performance, and technical features. This way, she can make smarter choices when it comes to purchasing sportswear and sporting gear in the future.


If you’re looking to spend quality time with your daughters, golf offers the perfect opportunity for you to do so. Not only will you both have lots of fun, playing golf could also help your child stay fit and develop a sense of discipline. Who knows, you might even be mentoring a future golf pro today.