Zach Johnson's Golf Workout: What Every Golfer Can Learn About Mobility, Performance & Recovery

Power may grab the headlines, but longevity is what separates great golfers from those who continue performing at a high level year after year. Throughout his PGA Tour career, Zach Johnson has demonstrated that mobility, stability, and recovery are just as important as swing speed.

While Johnson has never been known as the longest hitter on Tour, his precision, consistency, and ability to stay competitive have helped him earn 26 professional victories. His training philosophy offers valuable lessons not only for elite athletes, but for golfers of every skill level looking to play better, move more efficiently, and reduce their risk of injury.

If you've ever wondered how professional golfers prepare their bodies for the demands of the game, here's what you can learn from Zach Johnson's workout routine.

Why Golfers Need More Than Swing Practice

A powerful golf swing is one of the most explosive movements in sports. Generating clubhead speeds exceeding 100 mph requires coordination throughout the entire body—from the feet and hips to the core, shoulders, and upper back.

Without adequate mobility and stability, golfers often compensate in ways that increase stress on the lower back, shoulders, elbows, and wrists. That's why professional golfers spend just as much time training their bodies as they do refining their swings.

According to Dr. Troy Van Biezen, professional golf trainer and chiropractor who has worked with Zach Johnson, Jordan Spieth, and Rickie Fowler, maintaining mobility becomes increasingly important as golfers age.

"If you look at Zach and that age group, the No. 1 thing is making sure that flexibility and mobility stay efficient. My younger guys, you want to make sure they get their strength gains. And then the older guys, you need to make sure they are really flexible."

Strength remains important—particularly in the legs and glutes—but mobility is what allows golfers to move fluidly throughout the swing.

Tight hips can place unnecessary stress on the lower back. Limited movement through the thoracic spine (the middle and upper back) often forces golfers to compensate elsewhere, increasing injury risk.

As Dr. Van Biezen explains:

"The three body parts you want to look at are the hips, the thoracic spine, or mid back, and the shoulders... make sure they're moving. If not, the lower back takes the hit."

The Three Areas Every Golfer Should Prioritize

Whether you're a weekend golfer or competitive player, these three areas deserve attention:

• Hip Mobility: Allows proper weight transfer and rotational power while reducing stress on the lower back.
• Thoracic Spine Mobility: Improves rotation through the upper body, helping generate clubhead speed without overloading the lumbar spine.
• Shoulder Mobility and Stability: Supports a more consistent swing plane while helping prevent overuse injuries.

By training these areas consistently, golfers can improve movement quality, maintain performance longer, and reduce wear and tear throughout the season.

Zach Johnson's Golf Workout

The following workout, developed by Dr. Troy Van Biezen, emphasizes the movement patterns Johnson has relied on throughout his career to maintain mobility, rotational strength, balance, and core stability.

Mobility & Shoulder Stability

1A. Lower Trap Raises

Why it matters: Strengthens the lower trapezius muscles, which help stabilize the shoulders throughout the golf swing.

How to perform it: Begin on all fours with a resistance band looped around your feet. Keeping one arm straight and your palm facing inward, raise your arm overhead before lowering under control.

Sets/Reps: 2–3 sets of 10 each side

3A. Band T Rotations

Why it matters: Improves thoracic spine mobility while strengthening the glutes and promoting rotational control.

How to perform it: Place a mini-band around your ankles while holding a resistance band in a T position. Step diagonally backward while rotating through your upper body without arching your lower back.

Sets/Reps: 2–3 sets of 10 each side

Rotational Strength & Power

1B. Rotational Cable Chops

Why it matters: Develops rotational power while strengthening the core and protecting the spine during explosive movements.

How to perform it: With feet shoulder-width apart, rotate through the hips and upper back as you pull the cable across your body. Finish each set with Pallof presses for additional core stability.

Sets/Reps: 2–3 sets of 10 chops plus 10 Pallof presses each direction

2B. Split Squat Cable Chops

Why it matters: Adds lower-body strength, balance, and rotational control in a more challenging athletic position.

How to perform it: Perform a split squat while simultaneously rotating the cable toward your lead hip before returning to the starting position.

Sets/Reps: 2–3 sets of 10 each side

3B. Single-Leg Cable Crossbody Chops

Why it matters: Challenges balance, hip stability, and core strength while reinforcing rotational movement.

How to perform it: Balance on one leg while pulling the cable diagonally across your body from hip to overhead under control.

Sets/Reps: 2–3 sets of 10 each side

Core Stability & Total Body Strength

2A. Quarter Turkish Get-Ups

Why it matters: Builds total-body stability while strengthening the core and improving shoulder control.

How to perform it: Holding a kettlebell or dumbbell overhead, roll from your back onto your forearm while maintaining full control throughout the movement.

Sets/Reps: 2–3 sets of 5 each side

4A. Side Plank Leg Raise with Dumbbell Hold

Why it matters: Simultaneously strengthens the core, glutes, and shoulders while improving lateral stability.

How to perform it: Hold a side plank while raising the top leg and maintaining a dumbbell overhead.

Sets/Reps: 2–3 sets of 10 each side

4B. Band Push-Pull

Why it matters: Reinforces full-body coordination while teaching the core to remain stable during dynamic upper-body movements.

How to perform it: From a split stance, perform a rowing movement with one arm while pressing forward with the other as you rise from the lunge.

Sets/Reps: 2–3 sets of 10 each side

Don't Forget Recovery and Hydration

Strength and mobility training are only part of the equation. Recovery is what allows your body to adapt, rebuild, and perform consistently over time.

Golfers often underestimate the physical demands of a round. Walking 18 holes—especially in warm weather—can lead to significant fluid and electrolyte loss. Even mild dehydration has been shown to negatively impact concentration, coordination, endurance, and decision-making, all of which are critical for consistent golf performance.

Supporting recovery means focusing on more than just your workout. Prioritize:

• Staying hydrated before, during, and after every round
• Replacing electrolytes lost through sweat
• Eating adequate protein throughout the day to support muscle recovery
• Prioritizing quality sleep to allow your body to repair and recover

Taking care of your body between rounds helps you feel stronger, recover faster, and maintain performance throughout the season.

Support Your Golf Performance with LIVPUR

Whether you're walking 18 holes, practicing on the range, or competing in tournament play, hydration plays an essential role in maintaining energy, focus, endurance, and recovery.

LIVPUR Hydrate combines electrolytes, amino acids, and clean ingredients to support hydration before, during, and after your round. As an NSF Certified for Sport® product, every serving is independently tested to help ensure quality, label accuracy, and confidence for competitive and recreational athletes alike.

Pair consistent training with smart hydration and recovery, and you'll give your body the support it needs to perform at its best—on every tee, fairway, and green.

Frequently Asked Questions

What muscles are most important for golfers?

The hips, glutes, core, shoulders, and thoracic spine all play a critical role in producing an efficient, powerful, and repeatable golf swing.

Does strength training improve golf performance?

Yes. A well-designed strength program can improve rotational power, balance, mobility, and clubhead speed while reducing injury risk.

Why is mobility important for golfers?

Good mobility allows golfers to rotate more efficiently through the swing without placing excessive stress on the lower back or shoulders.

How important is hydration during a round of golf?

Hydration supports endurance, concentration, muscle function, and recovery. Replacing both fluids and electrolytes becomes especially important during long rounds or when playing in hot, humid conditions.