Workouts

Fourth of July weekend is here and it’s the height of golf season for many of us. In this workout I’ll take you through some of the best stretches and exercises to help you maintain the athletic golf body you built in the off season. In addition to helping you maintain that critical strength and stamina, in this workout I’ll also teach you exercises to improve your shoulder and hip mobility to help you avoid some of the most common golf injuries. We’ll also strengthen your glutes and core so that you can continue to create a consistent and powerful swing. Find yourself losing stamina on the back nine? This workout also features drills to improve your cardiovascular endurance. Let’s get started!

Rest for 90s between sets unless otherwise noted.

Whether you’re on the road or simply looking for a core workout you can do anywhere, this is the session for you. In this circuit I’ll take you through some of my favorite bodyweight core exercises for golf. For an added challenge, go through exercises 1-7 in the Strength/Power section with no rest between sets. Then rest for 3 minutes and repeat 1-2 more times. Not only will this workout strengthen your core, it will also challenge your upper and lower body strength and overall stamina.

If you aren’t going through this session as a circuit, rest for 90s between sets unless otherwise noted.

It’s been so inspiring watching the pros at the U.S. Open this weekend. While they make it look effortless, Tour players know how to use ground forces to drive the ball incredible distances. It’s no secret that the more ground reaction force you generate in your swing, the farther you’ll hit the ball. In fact, the vertical jump is one of the key tests I use to measure my golfers’ power. Why? Because we know the higher you can jump, the farther you can hit the ball. For that reason, a well designed golf fitness program often includes exercises designed to help you maximize ground forces in your swing. Whether it’s dynamically pushing the ground away as you come out of a deadlift or using more explosive exercises like tuck jumps, you can spend time in the gym improving your ability to get power from the ground in your swing. Let’s get started on this challenging workout designed to help you become a more powerful athlete.

Rest for 90s between sets unless otherwise noted.

As counterintuitive as it sounds, training to resist rotation in the gym leads to more power in your golf swing. Why? Well, when you train your core to resist rotation, it helps you create a more efficient transfer of force from the ground up and out to the clubhead in your swing. In order to create whip-like speed at impact, you need to speed up one section of the body and slow down the previous one. By training your core to resist rotation, you’re effectively increasing the strength of the muscles that generate this rotation and deceleration. In this workout I’ll take you through some of my favorite anti-rotation exercises for increasing power in my golfers. If you want a more efficient transfer of power in your swing, this is the session for you.

Rest for 90s between sets unless otherwise noted.

It’s no secret that medicine balls are an excellent tool for developing explosive speed in the golf swing. Medicine ball drills challenge your balance, improve your ability to create rotational power, increase your strength and give you a total body workout that will leave you sweating! In this session I’ll guide you through some of my favorite medicine ball exercises for golfers. When choosing a weight for the slams, stay on the lighter side so you can truly develop speed (between 4-10lbs, depending on your bodyweight).

Rest for 90s between sets unless otherwise noted.

We all know poor posture affects the way we look, but did you know bad posture can also have detrimental effects on your golf performance? When your upper back is strong, it’s much easier to hold yourself in good posture. And when you can transfer that good posture to your swing, it becomes much easier to produce speed from the ground, up. And because the body functions as an alternating chain of stable and mobile joints, a strong upper back can also help lead to increased mobility in the shoulder joints. In this workout I’ll take you through drills to improve the strength of your mid back and increase the mobility in your shoulders so you can safely create maximum power in swing.

Rest for 90s between sets unless otherwise noted.

A study in 2008 found that training proprioception or body awareness in golfers directly improved their ball speed, clubhead speed and driving distance. We know the golf swing is a complex move. We need the neural ability to fire each segment of the kinetic chain at the right time and on the right plane. But because we don’t play golf in a gym with mirrors, we need to do this without looking at what we’re doing! That’s when this body awareness becomes so vital for golfers. This session will challenge your balance, core stability and overall sequencing so you can reap the benefits of better proprioception in your game.

Rest for 90s between sets unless otherwise noted.

Spring is here and golf season is in full swing. Do you feel like your body is coming out of hibernation? This total body golf tuneup can help. In this session I’ll take you through the foundational mobility and strength exercises golfers need most in order to avoid injuries and improve their overall performance. We’ll cover mobility drills to help improve the function of your ankles, hips, mid back and shoulders and build a solid level of strength in the muscles that are critical for generating a powerful swing. Whether you’re returning to golf training after a winter of not doing much or are just looking to get back to basics, this is the session for you.

Rest for 90s between sets unless otherwise noted.

Better disassociation can help improve your ball striking and consistency and even unlock distance. What is disassociation as it relates to golf? Simply put, it’s the ability to separate the movements of your upper body from the movements of your lower body. Studies prove that the more you train for disassociation in the gym, the more torque you’ll generate in your swing. Improving your disassociation can also help you avoid common swing faults that result from the whole body moving as one unit, such as early extension, sway, slide and over the top. If you want to maximize your clubhead speed with less effort, this is the session for you.

Rest for 90s between sets unless otherwise noted.

We all know good posture is vital for a great golf swing. When you have poor posture, the main power sources in your swing become lazy. The glutes don’t fire properly, the abdominals become weak and the shoulders and upper back start to round. It’s no secret that when these key golf muscles don’t fire properly, a variety of swing faults often emerge. In this session I’ll take you through 10 stretches and exercises to improve your posture so you can reduce your risk of injury and more efficiently transfer power to the ball.

Rest for 90s between sets unless otherwise noted.

Who says you need a lot of fancy equipment to get a great golf workout? In this session I’ll show you how you can use just two dumbbells to target the muscles and movement patterns golfers need most for a powerful swing. We’ll hit all of the foundational movement patterns such as pushing, pulling, squatting and deadlifting, making this circuit a great place to start if you’re new to golf fitness training, or simply looking for a well-rounded total body session.

Rest for 90s between sets unless otherwise noted.

Workouts don’t always have to be time consuming to be effective. In this 20 minute workout I’ll show you some of my favorite exercises for improving core stability. It’s no secret that a strong core is vital not only for hitting the ball farther, but also for avoiding low back pain and injuries over time. For an extra challenge, go through Strength & Power exercises 1-5 as a circuit with no rest between sets, then rest for 3 minutes and repeat one more time. Here’s to a stronger core for more consistent rounds!

If you aren’t going through this session as a circuit, rest for 90s between sets unless otherwise noted.