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.
We can all identify with a typical lazy desk posture. Rounded shoulders, hunched upper back and a forward head. When you sit at a desk for long periods of time, your chest and upper back muscles can become very tight while the deep cervical flexors of your neck and mid back muscles become very weak. We call this postural dysfunction Upper Crossed Syndrome and in this upper body fix workout, I’m going to teach you my favorite exercises to correct it. If you’ve noticed any loss in torso rotation, an inability to get the club on the right plane, swinging over the top or losing posture at the top of the backswing, this is the training session for you!
Rest for 90s between sets unless otherwise noted.
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 desk posture lower body fix 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 mini band golf workout series as a warmup the next time you play.
Rest for 90s between sets unless otherwise noted.
Anti-rotation exercises often sound 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.