Don’t let lack of mobility in your hips, mid-back and shoulders rob you of power off the tee! Here are eight of my favorite mobility moves for major power potential on the course. You can use this workout as a rest day session or incorporate it after your round to help your body fully recover and reset.
Rest as needed between stretches.
It’s no secret that while no two golfers are alike, great ball strikers all share the same sequence of power in their swing. In this workout we’ll focus on exercises that improve your sequence of power for major payoff potential on the course. Expect mobility drills to help you create an efficient transfer of force, strength exercises for letting your lower body lead the downswing and core moves for that critical upper and lower body separation. Whether you come over the top or hang back or are just looking for ways to improve the overall mechanics of your swing, this is the workout for you.
Rest for 90s between sets unless otherwise noted.
Contrast training is key to generating more power in your swing. Combining a strength exercise with the speed version of the same movement pattern, contrast training is one of my favorite ways to help my golfers improve their clubhead speed, stamina and overall athleticism. Expect to work hard in this total body contrast training workout for explosive speed.
Rest for 90s between sets unless otherwise noted.
If you want to increase your consistency and reduce your risk of injury, training your core is key. But what kind of core exercises are best for golfers? While it’s tempting to rely on go-to ab exercises like sit-ups, for many golfers those moves do more harm than good, putting unnecessary pressure on the lower back. In this workout I’ll show you some of my favorite core exercises for helping golfers improve their consistency for lower rounds. Let’s get started!
Rest for 90s between sets unless otherwise noted.
When it comes to training, convenience is key. Luckily, you don’t need a lot of fancy equipment to get a total body workout. Whether you’re traveling or just in need of a golf workout you can do anytime, anyplace, this is the session for you. We’ll target your mobility, strength and even your stamina in this challenging bodyweight circuit designed specifically for golfers.
Rest for 90s between sets unless otherwise noted.
A recent study proved that grip strength directly correlates to clubhead speed. The better your grip strength, the faster you can swing the club. In fact, the study showed that Tour players have significantly more grip strength than amateurs and long drive competitors have an even greater amount of grip strength than Tour players! If more power off the tee is your goal, let’s get to work in this total body session designed to improve your grip strength.
Rest for 90s between sets unless otherwise noted.
If you’re looking for more distance off the tee, pushing and pulling exercises in the gym can help. When it comes to pushing exercises, the pecs are one of the most active muscles in the golf swing, helping to maximize clubhead acceleration. And when it comes to pulling drills, the upper back muscles are paramount for the stability golfers need to safely and consistently swing the club at fast speeds. In this workout I’ll show you some of my favorite pushing and pulling exercises for golfers. And while this might sound like an upper body session, I’ve selected many multi-purpose exercises that also recruit the core muscles for a total body circuit designed to get you sweating. Let’s go!
Rest for 90s between sets unless otherwise noted.
Do you early extend in your swing? Over 70% of golfers do! Characterized by thrusting the hips forward at impact, early extension is one of the most common swing issues golfers come to me looking to fix. Luckily, with the right stretches and exercises we can improve your ability to stay in posture in your swing for more consistent ball striking. In this workout I’ll take you through the drills I use most to stop golfers from early extending in their swing. Let’s get started!
Rest for 90s between sets unless otherwise noted.
Golfers often ask me for a short and effective workout they can do to see the biggest improvement in their swing. The seven exercises in this workout target the essential movement patterns and muscle groups golfers need for more power and consistency throughout the round. Whether your posture is an issue so you can’t seem to stop early extending or your shoulders are tight so you struggle to stay on plane, this workout can help. Not only will they improve your strength, each of these moves is also designed to give you better mobility where you need it most. If you’ve ever thought, “just give me a handful of things to do consistently to play better,” this is the session for you!
Rest for 90s between sets unless otherwise noted.
If you’re looking to get more power off the tee, you’ve likely come across the term “kinematic sequence.” In short, it’s the sequential transfer of force from the ground up through the pelvis, trunk and arms, culminating in as much speed as possible through impact. Because this sequence of power all starts with the ground, in this workout I’ll show you some of the best exercises for using the ground for power in your swing. We’ll also target the muscles necessary to prevent these critical ground forces from leaking farther up in the chain. Get ready to sweat!
Rest for 90s between sets unless otherwise noted.
If you’re looking for a high intensity interval training workout designed specifically for golfers, this is the session for you. This total body cardio conditioning circuit primes the key muscles golfers need to load and explode in their swing. Expect to feel your glutes and core muscles working hard in this quick and efficient session.
Rest for 90s between sets. For an added challenge, go through exercises 1-6 in the Strength & Power section with 30s rest between sets. Then rest 3 minutes and repeat 1-2 more times.
I get asked by golfers all the time how they can improve their hip mobility for a more consistent swing. My answer? Just stretching won’t cut it. To truly improve your hip mobility, I suggest a combination of drills designed to get your hips moving better AND exercises to strengthen the key muscles of the hip, such as the glutes and adductors. Want to see what I mean? Let’s get started.
Rest for 90s between sets unless otherwise noted.
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