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Upper Body Workout For Longer Drives

Equipment: Long Band (medium), Mini Band (light/medium), 2 Dumbbells

Posted: March 13, 2022

So much speed and power comes from the upper body in the golf swing. In fact, the pecs are the second most active muscle in the golf swing and up to 20% of your total clubhead speed comes from your shoulders. For that reason, this workout targets mobility and stability in the key upper body areas golfers need it the most. Expect drills for shoulder and mid back mobility, and upper body strength exercises designed to help you hit more fairways. Let’s get started.

Rest for 90s between sets unless otherwise noted.

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Total Core Workout For Golf

Equipment: Golf Club, Long Band (medium / heavy), Mini Band (medium), Medicine Ball (or light DB)

Posted: March 06, 2022

Whether you’re looking to avoid low back pain, improve your accuracy or hit more fairways, training your core for golf is critical. This session targets both the abdominals and the glutes to give you a total core workout that will improve your performance, challenge your endurance and make you sweat.

Rest for 90s between sets unless otherwise noted.

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Train To Stay On Plane

Equipment: Golf Club, Long Band (medium), Mini Band (light), 2 Dumbbells

Posted: February 27, 2022

If consistency is your issue, this is the workout for you. We all know players with the most efficient golf swings keep the club on a consistent plane throughout the entire swing. Whether you struggle with loss of posture or can’t seem to stop coming over the top (and slicing it!) the exercises in this session can help get you into the right position to hit solid, consistent shots. In this session we’ll address the root cause of these issues such as shoulder and hip mobility, disassociation between the upper and lower body, posture, and overall sequencing. If you want to create the most efficient swing so you can play with accuracy and hit more fairways, this workout can help.

Rest for 90s between sets unless otherwise noted.

 

 

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Improve Your Single Leg Balance

Equipment: Golf Club, Mini Band (light), Long Band (medium), 1 Dumbbell

Posted: February 20, 2022

Even though we play golf on both legs, single leg balance is paramount for a powerful swing. The ability to balance on one leg affects your transfer of power from side to side, your ability to create vertical force off your lead leg at impact and your overall efficiency. Improving your single leg balance can even help you avoid power leaks in your swing, such as sway, slide and hanging back. The goal of this workout is to improve your single leg balance so you can avoid muscle imbalances, increase your stability and improve the overall athleticism of your swing. Let’s get started!

Rest for 90s between sets unless otherwise noted.

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The Ultimate Bodyweight Golf Workout

Equipment: Bodyweight

Posted: February 13, 2022

You don’t need a gym membership or lots of fancy equipment to get a great golf fitness workout. In fact, some of the most effective exercises for golf performance are bodyweight exercises. Here’s a total body session designed to be done on the road or when access to equipment is limited. Whether you’re traveling for work or even returning to training after a long break, this is the workout for you.

Rest for 90s between sets unless otherwise noted.

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Better Symmetry, More Power

Equipment: Golf Club, Long Band (medium strength), 2 Dumbbells

Posted: February 06, 2022

It goes without saying that symmetry is key when it comes to power and consistency in the golf swing. Think of a golfer with incredible balance only on the trail leg, or tremendous weakness in the lead arm. It’s not hard to imagine the compensations that would result from those physical imbalances. The goal of this workout is to build better symmetry between the trail and lead side so that you can maximize your power, get your body in better alignment and avoid common golf injuries.

Rest for 90s between sets unless otherwise noted.

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10 Exercises For Stronger Shoulders

Equipment: Golf Club, Long Band (medium strength), Mini Band (light strength), Mini Band (medium strength), 2 Dumbbells, 1 Medicine Ball (optional)

Posted: January 30, 2022

So much speed and power in the golf swing comes from the upper body. In fact, up to 20% of your total clubhead velocity comes from your shoulders. If you’re a golfer who sits at a desk all day, the chances are high that you struggle with limitations in your shoulder mobility that affect your swing. When the shoulders are tight, everything from accuracy to distance suffers. In this workout I’ll take you through 10 exercises designed to improve your shoulder mobility and scapula stability so you can reduce limitations in this critical joint and start lowering your scores.

Rest for 90s between sets unless otherwise noted.

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Boost Your Sequence Of Power

Equipment: Long Band (medium strength), Mini Band (light strength), 2 Dumbbells, Medicine Ball

Posted: January 23, 2022

If you want to explode through impact with minimal effort, working on your swing sequence is key. It goes without saying that the ability to efficiently transfer power from the lower body to the upper body in the swing is one of the most critical skills in golf.  All too often, golfers will sway, slide, hang back or overuse their arms in their swing. These swing characteristics are usually the result of physical limitations, such as poor hip and mid back mobility, lack of balance and weakness in the core. Regardless of the cause, diminished power is the result.  This workout targets those key areas to help improve the sequencing of your swing and dramatically increase your power.

Rest for 90s between sets unless otherwise noted.

 

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Loss Of Posture Fix

Equipment: Golf Club, Long Band (medium/heavy strength), Mini Band (medium strength), 2 Dumbbells, 1 Medicine Ball (a light DB also works)

Posted: January 16, 2022

If you struggle with loss of posture in your swing, you know how hard it can be to hit consistent shots. Loss of posture essentially means that you lose your body’s original set up angles throughout the swing. Because posture is so important in the golf swing, loss of posture can lead to other unwanted swing faults, and ultimately wreak havoc on your balance and tempo. Although over 50% of golfers struggle with loss of posture, there are stretches and exercises you can do in your workouts to help clean it up. In this session we’ll address the physical limitations that contribute to loss of posture, such as mobility restrictions in the hips and shoulders, and improve the strength of your core muscles so you can better stabilize your spine and maintain posture through impact.

Rest for 90s between sets unless otherwise noted.

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10 Exercises For More Distance

Equipment: 2 Dumbbells, 1 Medicine Ball (you can use a dumbbell instead if needed)

Posted: January 09, 2022

This workout is a demanding total body strength and power session designed to help you get more distance off the tee. In this session we’ll focus on strengthening some of the most important movement patterns and muscles in the golf swing. We’ll also focus on mobility in the key areas golfers need it the most in order to efficiently transfer power up the chain and out to the clubhead. All while challenging your core to resist rotation, a key skill for increasing clubhead velocity. If you’ve made a New Year’s resolution to get in the best golf shape of your life in 2022, this is the workout for you.

Rest for 90s between sets unless otherwise noted.

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