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.
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.
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 so you can gain power and hit more consistent shots.
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, hip mobility and core stability so you can create more separation and stay on plane in your swing.
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 strengthening 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 also challenges your cardiovascular endurance. Let’s go!
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 excessive lateral movement, this workout focuses on disassociation between the upper body and lower body, mobility in the hips and mid back, and single leg balance. Whether you currently sway or slide or simply want to create the most efficient transfer of power in your swing, this workout is for you.
Rest for 90s between sets unless otherwise noted.
Good posture is imperative for a consistent and accurate golf swing. 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 improving 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.