Golf requires a combination of strength, stability, and power. One of the best tools to build these qualities is a gym’s cable weight system. By enabling you to stand while moving weight with your arms, it mimics the athletic posture and functional movements of a golf swing, all while engaging the core and glutes — the “king and queen” of golf mechanics.
Strong core and glute muscles are essential for generating power and protecting the spine during repetitive bending and twisting while also facilitating your ability to hit the ball farther. I haven’t met a single person who wished they could hit the ball shorter!
Whether you’re a beginner or a seasoned golfer, these exercises will help improve your swing, increase your distance, and reduce your risk of injury.
The Four Pillars of Golf Strength
Golf strength focuses on four primary movement patterns:
- Push
- Pull
- Diagonal Chop
- Vertical Thrust
These movements are foundational to a powerful, effective golf swing. The cable machine’s versatility allows you to work on all four pillars while maintaining proper posture and alignment.
Cable machine setup and form tips
Proper setup and form are crucial for effective and safe workouts. For each exercise, choose a weight that is challenging but allows you to maintain proper mechanics and avoid pain. Aim for 8–12 repetitions and perform 2–3 sets of each exercise facing each direction, 2–3 days per week, for optimal results. When a weight is no longer challenging at 12 reps, increase the weight slightly, reduce the reps as needed, and gradually work back up to 12 reps. As always, consult your physician before starting a new exercise program. Follow these additional guidelines to ensure you get the most out of each exercise:
Anchor Point Positions
- Use the cable machine’s adjustable anchor points (middle, high, and low) to target specific muscle groups and replicate golf-specific movements. Adjust as needed for each exercise.
Posture
- Stand in an athletic position: feet shoulder-width apart, knees slightly bent, weight shifted in the center to the balls of your feet and pelvis in a neutral position. Neutral pelvis means the position where your pelvis doesn’t rotate too far forward (“swaying” of your back) or backward (“slouching” of your back). This stance ensures balance and supports proper mechanics throughout the movement.
Core Engagement
- Before starting each movement, gently pull your navel toward your spine to pre-engage your core. This stabilizes your torso, protects your lower back, and promotes efficient movement patterns. This base contraction will then intensify based on the resistance and movement (or lack of movement- explained later) you will be doing.
Breathing
- Coordinate your breath with your movements: exhale during exertion (the effort phase) and inhale as you return to the starting position. Proper breathing enhances stability and focus.
Controlled Movement
- Avoid rushing through repetitions or using momentum. Perform each exercise slowly and with control to ensure maximum muscle engagement and minimize the risk of injury.
High Anchor Point Exercises
High-to-Low Diagonal Chops
- Stand sideways to the machine, holding one handle with the hand closest to the machine beneath the other hand.
- Make sure feet and navel point straight ahead as you pull the handle from above one shoulder across your body and down toward the opposite hip, using your core to control the motion. Use your core to pull while keeping the lower body still.
Pelvis-First Chop to Impact
- Stand sideways to the machine, holding one handle with the hand closest to the machine beneath the other hand.
- Make sure feet and navel point straight ahead as you rotate your pelvis away from the machine and pull the handle down and across your body toward the “impact position” trying to pull the resistance with your core. Rotate your lower body to the finish position.
Middle Anchor Point Exercises
Split Stance Single Arm Row (No Rotation)
- Face away from the machine, holding a handle in one hand with the opposite foot forward and hand on hip.
- While keeping your navel pointing straight ahead, pull the weight toward you trying to move the resistance with your shoulder blade and core. Keep your lower body and trunk still
Split Stance Single Arm Row (With Rotation)
- Face away from the machine, holding a handle in one hand with the opposite foot forward and hand straight out in front of you.
- While keeping your navel pointing straight ahead, pull the weight as you move the opposite arm forward creating rotation in the torso but not in the pelvis. Try to move the resistance with your shoulder blade and core. Keep your lower body and trunk still.
Split Stance Single Arm Press (No Rotation)
- Face away from the machine, holding a handle in one hand with the opposite foot forward and hand on hip.
- While keeping your navel pointing straight ahead, press the weight forward trying to move the resistance with your core. Keep your lower body and trunk still.
Split Stance Single Arm Press (With Rotation)
- Face away from the machine, holding a handle in one hand with the opposite foot forward and hand straight out in front of you.
- While keeping your navel pointing straight ahead, press the weight forward as you move the opposite arm back creating rotation in the torso but not in the pelvis. Try to move the resistance with your core while keeping your lower body and trunk still.
Standing Anti-Rotation Press
- Stand sideways to the machine, holding one handle with the hand closest to the machine beneath the other hand.
- Press straight out from your chest while engaging your core and resisting the pull of the machine. Keep your body still and core engaged throughout the movement.
Standing Trunk Rotations
- Stand sideways to the machine, holding one handle with the hand closest to the machine beneath the other hand.
- Rotate your upper body away from the machine while keeping your lower body still. Slowly bring it back while keeping your abdominals engaged and resisting the pull of the machine.
Pull, Rotate, Press
- Stand sideways to the machine, holding one handle with the hand closest to the machine beneath the other hand.
- While feet are sideways to the machine, rotate through your entire body, allowing the resistance to pull you toward the machine.
- Pull the weight to your chest as you rotate your entire body away from the machine pivoting through your feet and shifting your weight to the leg furthest from the machine.
- Press the weight away while keeping your abdominals engaged
Low Anchor Point Exercises
Low-to-High Diagonal Squat and Lifts
- Stand sideways to the machine, holding one handle with the hand closest to the machine beneath the other hand.
- Keep hips and feet pointing straight ahead and squat down. As you stand, bring the weight up and diagonally over the opposite shoulder. Slowly return to squatting position. Keep your core engaged throughout the movement.
Face-Away Squats
- Hold one handle and turn to face away from the machine. Hold the handle in front of your shoulder with your other hand in a similar position as if you were holding a handle on that side too. Engage core and squat, resisting the pull of the machine.
Maximize your golf game with cable machine training
Mastering proper setup and form on a cable machine can transform your golf game by building the strength, power, and stability you need to drive the ball farther and protect your body from injury. By focusing on posture, core engagement, controlled movement, and proper breathing, you’ll maximize the benefits of your workouts and develop the foundational fitness essential for consistent, pain-free swings. With dedication and attention to these techniques, you’ll be well on your way to improving your performance on the course while reducing your risk of injury.
Ready to take your golf game to the next level? These cable machine exercises are a great start. For a personalized training plan or to address any pain or limitations, consider working with a physical therapist.
Ready to take your golf performance to the next level?
Check out our Golf Fitness and Performance Program!
Additional Golf Resources

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Golfers Experiencing Tennis Elbow
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Experts in Sports Injury Recovery
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