Workouts

All that time in front of your computer isn’t only bad for your health, it can also wreak havoc on your golf swing. When we sit for long periods of time, the main muscles in the golf swing become inactive. The glutes don’t fire properly, the hip flexors become tight and the core becomes unstable. These muscle imbalances result in a situation where you have an unstable lower body trying to send forces up to a lazy abdominal region. It’s been said before that this scenario is like trying to fire a cannon from a canoe. We call this postural dysfunction Lower Crossed Syndrome and in part one of this two part workout, I’m going to show you my favorite exercises to help fix it.

Rest for 90s between sets unless otherwise noted.

Mini bands are a highly effective training tool you can use anytime, anyplace. The exercises in this total body circuit are some of my favorite mini band drills for targeting the glutes and the shoulders — two crucial areas for golfers looking to gain distance. Bonus: You can also use this series as a warmup the next time you play.

Rest for 90s between sets unless otherwise noted.

Anti-rotation training often sounds counterintuitive to golfers. Why would I want to resist rotation when my sport demands so much of it? Well, we’ve found that by training to resist rotation in the gym, golfers can increase their clubhead speed on the course. Even better, anti-rotation training is an incredibly safe and effective way to strengthen your core without irritating your lower back. Hint: You won’t find any crunches in this workout!

Rest for 90s between sets unless otherwise noted.

While mobility and strength work are important, golfers also need explosive exercises to help them generate force faster. After all, if you aren’t training for speed and power in the gym, how can you improve it on the course? Here’s a highly demanding strength and cardiovascular workout to increase your clubhead speed and reduce unwanted body fat. Who doesn’t want that?

Rest for 90s between sets. For an added challenge, go through Strength/Power exercises 1-6 with no rest. Then rest 3 minutes and repeat another 1-2 times.

Do you have too much rounding in your spine at address? While some flexion in the thoracic spine is healthy, excessive rounding (otherwise known as C Posture) can cause you to lose your posture in your swing and can restrict your ability to fully rotate. Many golfers who come to me with C posture complain that their backswing feels too short and their clubhead speed is decreasing each year. In this workout I’m going to teach you the exercises I use to correct the muscle imbalances that lead to C posture so you can hit the ball farther with less effort.

Rest for 90s between sets unless otherwise noted.

Do your hips feel locked? That tight, stuck feeling in your hips not only makes solid contact with the ball a challenge, it can also lead to low back pain and avoidable golf injuries over time. This workout is dedicated to unlocking tight hips so you can generate power faster and safer in your swing.

Rest for 90s between sets unless otherwise noted.

Are you tired of that stiff, sore feeling in your back during or after a round of golf? It’s no secret that the unique demands of golf can create tension in the back muscles. Couple that with the fact that many golfers sit for most of the day and you have a recipe for back pain. This workout helps improve mobility and reduce tension so you can get into better positions in your golf swing, pain-free.

Rest for 90s between sets unless otherwise noted.

Proper sequencing in the golf swing is crucial for increasing speed and consistency. While no two golf swings look the same, the one thing most low handicap players exhibit is an efficient sequence of power throughout the swing — also known as the kinematic sequence. Good players transfer power from the ground up through the pelvis, trunk, arms and ultimately end up with as much speed as possible at the clubhead. This total body workout will improve your sequencing so you can efficiently create more speed and power — and avoid power leaks in your swing.

Rest for 90s between sets unless otherwise noted.

So many golfers come to me with the dreaded slice. This workout targets the underlying physical limitations contributing to your slice so you can eliminate it for good! First, you need proper upper body rotation in the backswing in order to create a proper downswing path, which is why I included exercises that target thoracic mobility. This mobility in the mid back makes it much easier to come from the inside. Second, if we want to make consistent contact we also need the ability to transfer our weight properly in the swing. If you leave your weight on your trail leg throughout the downswing and follow through, it can affect how you release the club. To improve this weight transfer, I’ve included exercises for upper and lower body disassociation, hip mobility and single leg balance in this workout. Let’s never slice again!

Rest for 90s between sets unless otherwise noted.

The hip hinge is one of the most important movements to master as a golfer. Improving your ability to hip hinge can increase your distance off the tee and reduce your risk of low back injuries. Whether you lose your posture or early extend in the swing, experience nagging low back pain during or after a round of golf, or simply want to increase your distance as you get older, fine-tuning your hip hinge mechanics can help. In this workout we will improve your hamstring flexibility, challenge your posture and strengthen your core for a better hip hinge.

Rest for 90s between sets unless otherwise noted.