When it comes to training, convenience is key. Luckily, you don’t need a lot of fancy equipment to get a total body workout. Whether you’re traveling or just in need of a golf workout you can do anytime, anyplace, this is the session for you. We’ll target your mobility, strength and even your stamina in this challenging bodyweight circuit designed specifically for golfers.
Rest for 90s between sets unless otherwise noted.
A recent study proved that grip strength directly correlates to clubhead speed. The better your grip strength, the faster you can swing the club. In fact, the study showed that Tour players have significantly more grip strength than amateurs and long drive competitors have an even greater amount of grip strength than Tour players! If more power off the tee is your goal, let’s get to work in this total body session designed to improve your grip strength.
Rest for 90s between sets unless otherwise noted.
If you’re looking for more distance off the tee, pushing and pulling exercises in the gym can help. When it comes to pushing exercises, the pecs are one of the most active muscles in the golf swing, helping to maximize clubhead acceleration. And when it comes to pulling drills, the upper back muscles are paramount for the stability golfers need to safely and consistently swing the club at fast speeds. In this workout I’ll show you some of my favorite pushing and pulling exercises for golfers. And while this might sound like an upper body session, I’ve selected many multi-purpose exercises that also recruit the core muscles for a total body circuit designed to get you sweating. Let’s go!
Rest for 90s between sets unless otherwise noted.
Do you early extend in your swing? Over 70% of golfers do! Characterized by thrusting the hips forward at impact, early extension is one of the most common swing issues golfers come to me looking to fix. Luckily, with the right stretches and exercises we can improve your ability to stay in posture in your swing for more consistent ball striking. In this workout I’ll take you through the drills I use most to stop golfers from early extending in their swing. Let’s get started!
Rest for 90s between sets unless otherwise noted.
Golfers often ask me for a short and effective workout they can do to see the biggest improvement in their swing. The seven exercises in this workout target the essential movement patterns and muscle groups golfers need for more power and consistency throughout the round. Whether your posture is an issue so you can’t seem to stop early extending or your shoulders are tight so you struggle to stay on plane, this workout can help. Not only will they improve your strength, each of these moves is also designed to give you better mobility where you need it most. If you’ve ever thought, “just give me a handful of things to do consistently to play better,” this is the session for you!
Rest for 90s between sets unless otherwise noted.
If you’re looking to get more power off the tee, you’ve likely come across the term “kinematic sequence.” In short, it’s the sequential transfer of force from the ground up through the pelvis, trunk and arms, culminating in as much speed as possible through impact. Because this sequence of power all starts with the ground, in this workout I’ll show you some of the best exercises for using the ground for power in your swing. We’ll also target the muscles necessary to prevent these critical ground forces from leaking farther up in the chain. Get ready to sweat!
Rest for 90s between sets unless otherwise noted.
If you’re looking for a high intensity interval training workout designed specifically for golfers, this is the session for you. This total body cardio conditioning circuit primes the key muscles golfers need to load and explode in their swing. Expect to feel your glutes and core muscles working hard in this quick and efficient session.
Rest for 90s between sets. For an added challenge, go through exercises 1-6 in the Strength & Power section with 30s rest between sets. Then rest 3 minutes and repeat 1-2 more times.
I get asked by golfers all the time how they can improve their hip mobility for a more consistent swing. My answer? Just stretching won’t cut it. To truly improve your hip mobility, I suggest a combination of drills designed to get your hips moving better AND exercises to strengthen the key muscles of the hip, such as the glutes and adductors. Want to see what I mean? Let’s get started.
Rest for 90s between sets unless otherwise noted.
Core strength is vital for golfers looking to create as much power as possible while minimizing their risk of injury to the lower back. This 15 minute core workout is a quick and efficient session designed to do just that. Even better? Because you move from one exercise to the next with no rest, this session will also improve your overall stamina for more energy throughout the round.
Go through exercises 1-5 as a circuit, then rest 3 minutes and repeat 2 more times for a total of 3 sets.
It’s golf season. While many people shy away from the gym in these months, now is the time to keep focusing on your strength and power, especially if you want to hit longer drives! This total body workout is full of exercises for grip strength, moves to create anti-rotation stability through your core, and sequencing drills to help you develop force from the ground up. As a bonus, you only need two dumbbells! Let’s get to work.
Rest for 90s between sets unless otherwise noted.
Here’s a time-efficient upper body workout that will get you sweating. This session targets stability in the shoulder blades, mobility in the shoulder joints, strength in the all-important pecs and lats and power in the core muscles. It even features a bicep curl variation that’s safer if you’re looking to avoid elbow tendonitis, one of the most common injuries golfers face. Let’s get to work in this 25 minute upper body session created specifically with golfers in mind.
Rest for 90s between sets unless otherwise noted.
If you want to hit solid shots, good single leg stability is key. In this workout I’ll guide you through some of the best exercises for improving both your balance and stability so you can hit more consistent shots. Even though we play golf on both feet, creating more single leg stability can help you avoid common swing characteristics such as hanging back, sway and slide. It can also help reduce your risk of injury by developing more symmetry between your right and left sides. Get ready to work hard in this total body advanced session for better balance on and off the greens.
Rest for 90s between sets unless otherwise noted.
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