Workouts

The shoulder is responsible for up to 20% of your total clubhead speed. It goes without saying that restrictions in your shoulder joint can lead to a number of avoidable swing faults and rob you of power. In this workout I’ll teach you my favorite exercises for getting that crucial mobility back in your shoulders so you can hit more consistent shots and drive the ball farther. Whether you’re looking to avoid swing faults, prevent shoulder injuries or simply undo the effects of sitting all day, this is the workout for you.

Rest for 90s between sets unless otherwise noted.

If you want to deliver maximum power to the ball, increasing your lag is critical. Simply put, lag in the golf swing means the clubhead lags behind the motion of the body and arms. All too often, the arms initiate the downswing. When this happens, it becomes impossible to generate the lag necessary to create maximal distance off the tee. This workout focuses on exercises for ankle and hip mobility, upper and lower body separation and stability in the core to help increase your lag so you can make solid contact.

Rest for 90s between sets unless otherwise noted.

Crunches are one of the most common core exercises, so it often surprises my clients to hear that I don’t suggest sit-up type movements in my golf fitness programs. As a golfer, most of your core exercises should be isometric and anti-rotation focused. Why? Because while we mostly think about the abdominals as helping us rotate, flex and extend, one of the main functions of the core muscles is to resist these movements. This stability is critical when it comes to avoiding low back pain and even hitting the ball farther, as recent studies show. And if a six pack is what you’re after, I’m here to tell you spot-treating doesn’t work! Total body workouts mixed with high intensity training is the key to fat loss, which helps create abdominal definition. Let’s get to work with a core workout designed to make you look better and play better.

Rest for 90s between sets unless otherwise noted.

So many golfers ask me if they should be doing yoga. It’s no secret that yoga can improve your mobility, balance, strength and endurance. In this workout, I’ve taken specific yoga poses and enhanced them to be even more beneficial for golfers. You won’t need any equipment in this yoga-inspired circuit so you can truly do it anytime, anyplace. Give it a shot before your next round of golf or as a recovery workout when you need to reduce tension in your shoulders, hips and low back.

Go through the entire Strength/Power section as a circuit with no rest between exercises. Rest for 3 minutes and repeat another 1-2 times.

If you look at some of the best players in the world, you’ll see they explode up using vertical force and rotation in their golf swings. Although Tour players make it look easy, this ground force production takes an incredible amount of hip mobility, lead leg strength and kinematic efficiency. So often golfers come to me struggling to use the ground effectively, or with mobility limitations that prevent them from posting up on their lead side. If that sounds like you, here’s the workout to help clean it up. Expect to sweat in this session — it’s all about power!

Rest for 90s between sets unless otherwise noted.

Do you struggle with sway or slide in your swing? If so, physical limitations could be to blame. Without proper mobility in the ankles and hips, the body often compensates by moving laterally in the swing, which can rob you of power and distance. Additionally, if you can’t separate the movements of your upper body from the movements of your lower body, your entire body may sway or slide instead of coiling properly. This workout tackles these physical limitations (and more) so you can eliminate excessive lateral movement in your swing and get back to playing at your best.

Rest for 90s between sets unless otherwise noted.

Consistency is the name of the game when it comes to lowering your handicap. And if you want more consistency, focusing on your core strength is one of the best things you can do. This week’s workout is dedicated to improving your core stability so you can consistently control your shots and hit the ball farther. Here’s to a stronger core and lower rounds!

Rest for 90s between sets unless otherwise noted.

If you suffer from early extension in your swing, you know how hard it is to hit solid shots. In early extension, the lower body thrusts towards the ball during the downswing. It’s an incredibly common swing characteristic that can rob you of power and consistency and force your body off plane.  Fortunately, early extension can be cleaned up with stretches and exercises designed to keep you in better posture through impact. So if you’re tired of early extending in your golf swing, it’s time to get to work.

Rest for 90s between sets unless otherwise noted.

Low back pain is one of the most common complaints among golfers. It’s no secret that playing a sport that requires so much rotation can lead to low back tension. The goal of this workout is to even out imbalances caused by the golf swing, improve mobility in the hips and mid-back, and increase stability in the core to help prevent pain on and off the course. And as an added bonus, these exercises can also lead to increased speed and power. Whether you struggle with low back tension or simply want to increase your distance, this is the workout for you.

The golf swing requires you to create incredible rotational force from the ground up. This rotational force is key for golfers looking to increase speed and distance. Why? Because the more efficient your transfer of power from the ground up is, the farther you’ll hit the ball. It may surprise you to learn that in order to build rotational power, you need to challenge yourself not only to rotate but also to resist rotation in your workouts. This ability to resist rotation has been proven to increase the torque in your golf swing. This workout will challenge you to resist rotation, rotate with control, and improve your mobility to help prevent common injuries. Let’s go!