Workouts

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!

If you want to get maximum power out of your swing, a golf warmup is essential. If you aren’t warming up, you’re likely using the front nine to get loose — which means you’re missing out on a huge competitive advantage! All you need for this golf warmup is a couple of mini bands and a club. Designed to be done at home or on the golf course, this warmup takes about ten minutes to complete. Try it the next time you play, or add 1-2 additional sets and use it as a recovery workout to improve your mobility and balance.

If you want more distance and power off the tee, it’s crucial to improve your separation. By separation I mean the ability to disassociate the movements of your upper body from the movements of your lower body. While it may seem counterintuitive for rotational athletes to resist rotation in a workout, studies prove that this ability to disassociate is key when it comes to creating a highly efficient transfer of power in the swing. Just ask Olympic gold medal winner Xander Schauffele.  When asked about his son’s incredible speed, Stefan Schauffele explained, “Speed comes from the separation of levers one and two, the hip versus the shoulder. That’s what we’re doing and it seems to work.” Now it’s time to work on yours! Here are ten of my favorite exercises and stretches to improve your separation so you can create more speed and hit the ball farther.

If your golf game is in need of more speed and accuracy, training your upper body is key. In fact, the pecs and the lats are two of the most important muscle groups for generating power in the golf swing. This workout is dedicated to improving your shoulder mobility and overall upper body strength so you can create more rotation and hit the ball farther with less effort. Let’s go!

So much of our power in the golf swing comes from the lower body. In fact, a study on 56 golfers found a substantial difference in the glute strength of low handicap golfers when compared to high handicap golfers. It’s no surprise that lower body strength is imperative when it comes to power and stamina, but as golfers we don’t just want to be strong, we want to be strong and fast! This workout will not only challenge your glute, hamstring and quad strength, it will also teach you how to use that strength for increased power in your swing.

A strong core is key for power, consistency and injury prevention in the golf swing. All too often when people think about core exercises they think about sit-ups. But when it comes to golf performance, a sit-up is one of the worst exercises you can do! In this workout I’ll teach you eight incredibly effective (and safe) exercises to help strengthen your core so you can make solid contact. Let’s go!