Workouts

If you want to get maximum power out of your swing, a golf warmup is essential. If you aren’t warming up, you’re likely using the front nine to get loose — which means you’re missing out on a huge competitive advantage! All you need for this golf warmup is a couple of mini bands and a club. Designed to be done at home or on the golf course, this warmup takes about ten minutes to complete. Try it the next time you play, or add 1-2 additional sets and use it as a recovery workout to improve your mobility and balance.

If you want more distance and power off the tee, it’s crucial to improve your separation. By separation I mean the ability to disassociate the movements of your upper body from the movements of your lower body. While it may seem counterintuitive for rotational athletes to resist rotation in a workout, studies prove that this ability to disassociate is key when it comes to creating a highly efficient transfer of power in the swing. Just ask Olympic gold medal winner Xander Schauffele.  When asked about his son’s incredible speed, Stefan Schauffele explained, “Speed comes from the separation of levers one and two, the hip versus the shoulder. That’s what we’re doing and it seems to work.” Now it’s time to work on yours! Here are ten of my favorite exercises and stretches to improve your separation so you can create more speed and hit the ball farther.

If your golf game is in need of more speed and accuracy, training your upper body is key. In fact, the pecs and the lats are two of the most important muscle groups for generating power in the golf swing. This workout is dedicated to improving your shoulder mobility and overall upper body strength so you can create more rotation and hit the ball farther with less effort. Let’s go!

So much of our power in the golf swing comes from the lower body. In fact, a study on 56 golfers found a substantial difference in the glute strength of low handicap golfers when compared to high handicap golfers. It’s no surprise that lower body strength is imperative when it comes to power and stamina, but as golfers we don’t just want to be strong, we want to be strong and fast! This workout will not only challenge your glute, hamstring and quad strength, it will also teach you how to use that strength for increased power in your swing.

A strong core is key for power, consistency and injury prevention in the golf swing. All too often when people think about core exercises they think about sit-ups. But when it comes to golf performance, a sit-up is one of the worst exercises you can do! In this workout I’ll teach you eight incredibly effective (and safe) exercises to help strengthen your core so you can make solid contact. Let’s go!

The body works in an alternating chain of stability and mobility. When it comes to the lower body, we need mobility in the hips and stability in the low back. If you have restrictions in your hips, in your golf swing your low back will often take over and create the rotation your hips are lacking. Over time, this compensation can lead to pain, overuse injuries and a host of other swing faults such as sway, slide and early extension. This workout is dedicated to creating mobility in the hips to help you prevent injuries and improve your distance and power. Let’s go!

The ability to squat with good form can directly improve your swing mechanics. We’re in a bit of a squat in the golf swing, which allows us to create an explosive movement by pushing off the ground to generate power at the moment of impact. If you can’t squat properly due to limitations in your ankle or hip joints or a lack of core stability, you’re more likely to come out of posture in your swing. So if you want to make more consistent shots, it’s essential to improve your squat! In this workout we will strengthen multiple muscles across multiple joints so you can master this essential movement pattern and perform at your best.

Are you sick of feeling stuck in your backswing? Tired of coming over the top? It’s no secret that tight shoulders create limitations in your golf swing that can lead to big misses. No matter how many lessons you take or hours you spend practicing, the fact remains that you need to physically be able to rotate your mid back and shoulders in order to make solid, consistent contact. In this workout I’ll teach you some of my favorite exercises for eliminating that stiff, stuck feeling in your shoulders so you can perform at your best. Let’s go!

If you want to create the most efficient transfer of force from the ground up in your swing, proper core training is essential. When you’re generating high ground reaction forces, the last thing you want is any of that power leaking out of the system unnecessarily due to a weak core! This workout features my favorite core exercises to help my golfers maximize their clubhead speed. Let’s ditch the crunches and get to work!

Rest for 90s between sets unless otherwise noted.

Whether you’re short on time or simply looking for a total body workout to target all of the key areas golfers need most, this session is for you. In this complete golf workout we’ll focus on squatting, hip hinging, pulling, pushing and balance so you can build strength and power that will pay off on the greens. Let’s go!