Equipment

Essential Equipment (Start Here)

Resistance Bands

The most versatile and portable tool for golf fitness.

Uses:

• •Woodchops and rotational work
• •Hip activation (mini bands)
• •Shoulder external rotation
• •Pallof press (anti-rotation)
• •Assisted stretching

Recommended:

• •Loop bands set (light, medium, heavy)
• •Mini bands for hips (medium and heavy)
• •Long resistance band with handles

Budget: $25-50 for complete set

Foam Roller

Essential for T-spine mobility and recovery.

Uses:

• •Thoracic spine extension and mobilization
• •IT band and quad release
• •Lat and upper back release
• •Pre-round tissue prep

Recommended:

• •18" or 36" medium-density roller
• •Avoid very firm rollers for T-spine work

Budget: $15-30

Medicine Ball

Direct training for rotational power.

Uses:

• •Rotational throws (primary power exercise)
• •Overhead slams (ground force training)
• •Russian twists (moderate)
• •Core work

Recommended:

• •6-10 lb for rotational throws (most golfers)
• •10-14 lb for experienced/stronger athletes
• •Rubber "slam ball" style (won't bounce back at you)

Budget: $30-60

Recommended Equipment (Level Up)

Cable Machine Access

Provides smooth, adjustable resistance for rotational work.

Uses:

• •Woodchops (high-to-low, low-to-high)
• •Pallof press
• •Single arm rows
• •Face pulls

Options:

• •Gym membership with cable station
• •Functional trainer for home gym ($800-2000)
• •Resistance bands attached to door (budget alternative)

Suspension Trainer (TRX or Similar)

Excellent for core stability and bodyweight training.

Uses:

• •Rows (golf posture)
• •Rotation exercises
• •Single-leg work
• •Core stability

Budget: $100-200

Kettlebell

Efficient for hip power and posterior chain.

Uses:

• •Swings (hip hinge power)
• •Goblet squats
• •Turkish get-ups
• •Single-arm work

Recommended:

• •Men: 16-24 kg (35-53 lb)
• •Women: 8-16 kg (18-35 lb)

Budget: $50-100

Dumbbells

Versatile for strength work.

Recommended:

• •Adjustable set OR 3-4 pairs (light to moderate)
• •Most golf exercises don't need heavy weights

Budget: $100-300 for adjustable set

Golf-Specific Tools

Orange Whip or Swing Trainer

Not a fitness tool, but excellent for warm-up and rhythm.

Uses:

• •Pre-round warm-up
• •Tempo training
• •Flexibility through swing pattern

Budget: $100-120

SuperSpeed Golf

Speed training system using underweight clubs.

Uses:

• •Overspeed training for clubhead speed
• •Neuromuscular training

Budget: $200-300

Note: This is golf skill training, not fitness. Use in addition to, not instead of, strength and mobility work.

Alignment Sticks

Simple but useful for movement drills.

Uses:

• •Hip rotation drills
• •Setup reference
• •Mobility drill markers

Budget: $10-20

Budget Tiers

Minimal Budget - $50-100

Start with bands and bodyweight:

• •Resistance band set ($25-40)
• •Mini bands ($10-15)
• •Foam roller ($15-25)

This setup enables:

• •Full mobility sessions
• •Rotational power (band woodchops, rotations)
• •Anti-rotation work (Pallof press)
• •Hip activation
• •Recovery work

Moderate Budget - $200-400

Add tools for more variety:

• •Band set and mini bands ($40)
• •Foam roller ($25)
• •Medicine ball, 8-10 lb ($40)
• •Suspension trainer or TRX ($150)
• •OR gym membership with cables

Comprehensive Budget - $800+

Home gym setup:

• •Complete band collection ($60)
• •Foam roller and lacrosse balls ($40)
• •Medicine balls, 2-3 weights ($80-120)
• •Kettlebell(s) ($100-200)
• •Adjustable dumbbells ($200-400)
• •Suspension trainer ($150)
• •Functional trainer or cable machine ($1000-2500)

Home Training Setup

Minimum Space Needed

• •6x6 feet for bodyweight and band work
• •Wall space for medicine ball throws (garage, basement)

No Wall for Med Ball Throws?

Alternatives:

• •Partner catches (if available)
• •Slam balls into ground
• •Band rotations (primary alternative)
• •Cable woodchops at gym

Travel Kit

What to pack when traveling:

• •Mini bands (hip activation)
• •Light resistance band with handles
• •Lacrosse ball (foot, forearm, upper back)

This enables a complete maintenance session in any hotel room.

Equipment by Workout Type

Rotational Power Session

• •Medicine ball (primary)
• •Resistance bands (alternative)
• •Cable machine (if available)

Full Body Strength

• •Dumbbells or kettlebells
• •Resistance bands
• •Bodyweight options for all exercises

Mobility & Stability

• •Foam roller
• •Resistance bands
• •Mini bands
• •No equipment needed for most stretches

Senior Session

• •Chair (support)
• •Light resistance bands
• •Mini bands
• •Wall (for push-ups, support)

What NOT to Buy

• •Heavy barbells for deadlifts/squats - Not necessary for golf fitness. Lighter loads with better movement quality serve golfers better.

• •Expensive massage guns - Nice to have but foam roller does 90% of the job for 10% of the cost.

• •Golf-specific gimmick devices - Most "golf swing trainers" are marketing. Stick to fundamentals: mobility, rotation, strength.

• •Very heavy medicine balls - A 20 lb med ball is too heavy for rotational throws. 6-10 lb is optimal for most golfers.

Sources

1. 1.TPI (Titleist Performance Institute) equipment recommendations
2. 2.American College of Sports Medicine guidelines for resistance training
3. 3.Practical experience from golf fitness professionals