Workouts

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 of 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.

Beach workouts just won’t cut it for golf! By beach workouts I mean doing 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 targets proper mobility and stability in the upper body to help you adequately rotate in the backswing and downswing, create more X Factor, and use effective shoulder and arm movements throughout impact to control the clubhead. Sounds good, right? Let’s get started.

Rest for 90s between sets unless otherwise noted.

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. Even if you don’t early extend, this total body workout will improve your mobility and challenge your strength and stamina.

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!

You’ll notice I gave you less rest on some of the exercises in this workout! Only rest for 30-60s between sets on these exercises. Once you complete all sets and reps of one exercise, rest for 90s before moving on to the next exercise.

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 golf swing. If you struggle with tight hips and a sore low back or feel like you’re losing distance from spending too much time at your desk, this is the workout for you!

Rest for 90s between sets unless otherwise noted.

The lower body creates a tremendous amount of stability and power 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 a highly efficient transfer of power 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 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.