Workouts

70% of golfers early extend in their swing and 99% of PGA Tour players do not. Characterized by standing up out of posture in the downswing, early extension is one of the most important swing faults to clean up if you want to improve your ball striking and consistency. To help you avoid early extension, this workout focuses on improving hip and ankle mobility, core stability and hip hinge and squat mechanics — all of which will help you stay in posture throughout your swing.

Beach workouts just won’t cut it for golf! By beach workouts I mean training bicep curls and chest press in every session. But that doesn’t mean as golfers you don’t need to train your upper body. This workout focuses on the back and shoulders for proper mobility and stability in the key areas golfers need to adequately rotate in the backswing and downswing, create more X Factor and use effective shoulder and arm movements throughout impact to help control the clubhead.

Rest for 90s between sets unless otherwise noted.

The hips play a crucial role in helping us transfer power from the ground up in the golf swing. If you struggle with a lack mobility in your hips, you may make compensatory movements in your golf swing, which can lead to characteristics such as sway, slide, early extension and hanging back. In addition to robbing you of power, these faulty movement patterns can also lead to low back pain and other avoidable golf injuries over time. Here’s a session dedicated to unlocking your hips and getting them to function better so you can generate a more powerful swing.

Rest for 90s between sets unless otherwise noted.

Good posture is imperative for a consistent and accurate golf swing. You can think of your posture as the foundation of your swing. If something is off in your posture, it’s a safe bet that something will be off in your swing. For that reason, this workout is dedicated to helping improve your posture so you can make better contact and continue to play pain-free for years to come.

Rest for 90s between sets unless otherwise noted.

If you struggle with sway or slide in your swing, you’re likely frustrated with a lack of consistency and power. To clean up this unwanted excessive lateral movement, in this workout we will focus on mobility in the hips and mid back, single leg balance and lower body power. Whether you currently sway or slide or just want to make sure you’re creating the most efficient transfer of power possible in your swing, this workout is for you.

Rest for 90s between sets unless otherwise noted.

When it comes to a powerful golf swing, the core is king! This training session is all about targeting your core (both the abdominals and the glutes) so you can gain more distance off the tee. And because as golfers we also need stamina to perform at our best, this workout is also going to tax your cardiovascular endurance. Let’s go!

Rest for 90s between sets unless otherwise noted.

Do you struggle with over the top? Most golfers think over the top is an upper body issue but it actually has more to do with your lower body than you think! This swing characteristic is usually caused by the upper body taking over because the lower body isn’t firing properly in the downswing. If you look at an over the top swing in slow motion, it’s as if the lower body and the upper body are stuck together. To fix it, this workout focuses on exercises that will improve your disassociation, core stability and balance so you can create more separation and stay on plane in your swing.

Rest for 90s between sets unless otherwise noted.

Many golfers focus on lower body exercises when they want to improve their speed and power. While lower body mobility and stability is paramount for a powerful golf swing, research shows that the shoulder is responsible for 20% of total clubhead speed — so it can’t be forgotten! In this workout you’ll learn exercises to improve your thoracic and shoulder mobility and increase your upper back strength.

Rest for 90s between sets unless otherwise noted.

Contrast training is an excellent tool for golfers looking to develop more strength and power. With contrast training, we superset strength exercises with the speed version of the same movement pattern. This combination of strength and speed results in increased power with the added bonus of burning body fat in a highly time-efficient workout.

Because this week’s workout is a bit different, disregard the sets and reps on the videos and instead follow the notes above each video. This week we are using supersets, so you’ll go through exercises 1 and 2 for the prescribed reps and then rest for 90s. Then repeat 1 and 2 one more time before moving on to your next superset, exercises 3 and 4. Finish with the superset of exercises 5 and 6.

The hip hinge is one of the most important movements to master as a golfer. Improving your ability to hip hinge can lead not only to greater distance off the tee, but also less risk of injury — specifically in the low back. 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 maintain distance as you get older, improving your hip hinge mechanics can help. In this workout we will increase your hamstring mobility, work your posture and challenge your core for a better hip hinge.

Rest for 90s between sets unless otherwise noted.