Workouts

As a golfer, you aren’t all that different from a sprinter. Your job is to generate a huge amount of force through your body in a very short amount of time. From that perspective, doesn’t it make sense that cardio workouts for golf would revolve around sessions of short and intense bursts of energy rather than slow and steady ones? In this cardio workout for golf I’ll teach you exercises that will not only improve your endurance, they’ll also help increase your clubhead speed.

If you’re more advanced, ignore the sets and reps on the videos and follow the instructions above each video. Rest for 90s between sets unless otherwise noted.

The average Tour player can balance on one leg for roughly 16s. Even though we play golf with both feet on the ground, stability in the golf swing is directly related to your ability to balance. If you can’t stabilize on one leg, you may struggle with sway or slide in your swing, or you could lose your posture, early extend or even hang back. Because a lack of balance is connected to so many swing flaws, this workout is dedicated to improving yours so you can make consistent, solid contact.

Rest for 90s between sets unless otherwise noted.

It’s no secret that back pain plagues many golfers. The asymmetric nature of the golf swing coupled with the fact most golfers sit at a desk during the day can be a recipe for a restricted and painful swing. This workout focuses on creating mobility in the hips and thoracic spine and stability in the core to help you swing freely without pain.

Rest for 90s between sets unless otherwise noted.

Fast twitch muscle fiber is key when it comes to generating power in the golf swing. For that reason, I like to use High Intensity Interval Training with my golfers not only to challenge their cardiovascular endurance, but also to improve their ability to recruit fast twitch muscle fibers in their swing. If you’re sick of cardio workouts that don’t transfer to gains on the course, this is the training session for you.

Rest for 90s between sets unless otherwise noted.

So many golfers come to me looking for more swing speed. If that sounds like you, it’s important to focus not only on generating ground forces in your workouts, but also on fixing any power leaks that might be robbing you of speed along the kinematic chain. This workout is dedicated to improving both your mobility and power so you can hit the ball faster and farther.

Rest for 90s between sets unless otherwise noted.

If you want to increase the strength and power of your golf swing, a balanced, athletic body is key. All too often people tend to focus on one part of their body in the gym, like programming chest press into every workout. And as important as push strength is for golf, this workout will help improve your pull strength so you can maintain posture throughout the swing, improve your sequencing and deliver more power to the golf ball.

Rest for 90s between sets unless otherwise noted.

The chest muscles are the second most active muscles in the golf swing. It goes without saying that building these muscles will lead to more power and speed in your swing. But with so many gyms closed it takes some creativity to get a killer chest workout from home. Using just bodyweight and bands, this training session is the solution for keeping your chest (and core) strong no matter where you are.

Rest for 90s between sets unless otherwise noted.

Your glutes are the king of your swing. In fact, a recent study proved that low handicap golfers have stronger glutes than higher handicap golfers. Whether you’re looking to improve your consistency, gain more distance or simply avoid knee, hip, and low back pain, focusing on glute strength is one of the most important things you can do in your workouts. In this session, I’ll show you some of my favorite exercises to strengthen and supercharge your glutes so you can feel and play at your best.

Rest for 90s between sets unless otherwise noted.

The better the athlete, the better the golfer. This athletic golf swing workout will improve your overall strength and power in the key areas golfers need it most so you can swing the club with more athleticism. The exercises in this workout will challenge you to transfer your weight efficiently, create rotational power through your core and generate force from the ground up. Let’s go!

Rest for 90s between sets unless otherwise noted.