We all know the core is crucial when it comes to a consistent and efficient golf swing. Not only is the core responsible for generating power from the ground up in your swing, it’s also the key to avoiding low back pain on and off the course. Some of you may be surprised to see so many glute exercises in this core workout, but the glutes are a part of your core, and the engine of your golf swing!
Rest for 90s between sets unless otherwise noted.
This workout is all about increasing your clubhead speed so you can hit the ball farther. The following exercises focus on proper mobility and stability in the key areas that are responsible for the sequence of power in your swing. We’ll also focus on exercises that improve your disassociation, or separation, between the movements of your upper body and the movements of your lower body — a key to increased clubhead velocity!
Rest for 90s between sets unless otherwise noted.
The lower body creates a tremendous amount of stability in the golf swing. If you look at some of the best players in the world, they push into the ground with their legs in order to create that powerful rotation up and out to the clubhead. For that reason, this week’s workout is dedicated to making your legs stronger so you can hit longer drives.
Rest for 90s between sets unless otherwise noted.
We’ve all heard that sitting is the new smoking. Not only is sitting bad for your health, it’s also bad for some of the most important muscles for generating speed and power in the swing. If you feel like your desk is ruining your golf swing, this is the workout for you.
Rest for 90s between sets unless otherwise noted.
Highly skilled golfers demonstrate an incredible amount of X Factor in their swing, or the ability to separate the movements of their upper body from the movements of their lower body. This skill leads directly to increased power — who doesn’t want that? This week’s workout is dedicated to improving your X Factor so you can hit more greens.
Rest for 90s between sets unless otherwise noted.
Golf is an explosive sport. For that reason, I like to put my golfers through high intensity interval training sessions designed to improve their speed and power (and help them burn unwanted body fat). When most people think about HIIT workouts, they imagine riding a bike or running on a treadmill. But there’s no reason your HIIT workout can’t also be golf-specific, targeting your mobility, balance, coordination and sequencing. Want to see what I mean? Let’s go!
On these exercises you’ll notice the rest is only 30-60s. Complete all sets and reps of one exercise, then rest for 90s before moving on to the next exercise.
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.
Rest for 90s between sets unless otherwise noted.
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.