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Workouts

Improve Your Chest Strength

Equipment: Golf Club, Long Band (medium/heavy strength), Mini Band (light strength)

Posted: March 28, 2021

The chest muscles are the second most active muscles in the golf swing. It goes without saying that building these muscles will lead to more power and speed in your swing. But with so many gyms closed it takes some creativity to get a killer chest workout from home. Using just bodyweight and bands, this training session is the solution for keeping your chest (and core) strong no matter where you are.

Rest for 90s between sets unless otherwise noted.

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Supercharge Your Glutes

Equipment: Golf Club, Mini Band (medium/heavy strength), 2 Dumbbells (optional)

Posted: March 21, 2021

Your glutes are the king of your swing. In fact, a recent study proved that low handicap golfers have stronger glutes than higher handicap golfers. Whether you’re looking to improve your consistency, gain more distance or simply avoid knee, hip, and low back pain, focusing on glute strength is one of the most important things you can do in your workouts. In this session, I’ll show you some of my favorite exercises to strengthen and supercharge your glutes so you can feel and play at your best.

Rest for 90s between sets unless otherwise noted.

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The Athletic Golf Swing Workout

Equipment: Long Band (medium/heavy strength)

Posted: March 14, 2021

The better the athlete, the better the golfer. This athletic golf swing workout will improve your overall strength and power in the key areas golfers need it most so you can swing the club with more athleticism. The exercises in this workout will challenge you to transfer your weight efficiently, create rotational power through your core and generate force from the ground up. Let’s go!

Rest for 90s between sets unless otherwise noted.

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Desk Ruining Your Golf Swing? Upper Body Fix

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

Posted: March 07, 2021

We can all identify with a typical lazy desk posture. Rounded shoulders, hunched upper back and a forward head. When you sit at a desk for long periods of time, your chest and upper back muscles can become very tight while the deep cervical flexors of your neck and mid back muscles become very weak. We call this postural dysfunction Upper Crossed Syndrome and in this upper body fix workout, I’m going to teach you my favorite exercises to correct it. If you’ve noticed any loss in torso rotation, an inability to get the club on the right plane, swinging over the top or losing posture at the top of the backswing, this is the training session for you!

Rest for 90s between sets unless otherwise noted.

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Desk Ruining Your Golf Swing? Lower Body Fix

Equipment: Golf Club, Long Band (medium/heavy strength), Mini Band (medium strength), 2 Dumbbells (optional)

Posted: February 28, 2021

All that time in front of your computer isn’t only bad for your health, it can also wreak havoc on your golf swing. When we sit for long periods of time, the main muscles in the golf swing become inactive. The glutes don’t fire properly, the hip flexors become tight and the core becomes unstable. These muscle imbalances result in a situation where you have an unstable lower body trying to send forces up to a lazy abdominal region. It’s been said before that this scenario is like trying to fire a cannon from a canoe. We call this postural dysfunction Lower Crossed Syndrome and in part one of this two-part desk posture lower body fix workout, I’m going to show you my favorite exercises to help fix it.

Rest for 90s between sets unless otherwise noted.

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The Ultimate Mini Band Golf Workout

Equipment: Mini Band (light strength), Mini Band (medium/heavy strength)

Posted: February 21, 2021

Mini bands are a highly effective training tool you can use anytime, anyplace. The exercises in this total body circuit are some of my favorite mini band drills for targeting the glutes and the shoulders — two crucial areas for golfers looking to gain distance. Bonus: You can also use this mini band golf workout series as a warmup the next time you play.

Rest for 90s between sets unless otherwise noted.

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Resist Rotation, Increase Torque

Equipment: Golf Club, Long Band (medium/heavy strength), Mini Band (medium strength)

Posted: February 14, 2021

Anti-rotation exercises often sound counterintuitive to golfers. Why would I want to resist rotation when my sport demands so much of it? Well, we’ve found that by training to resist rotation in the gym, golfers can increase their clubhead speed on the course. Even better, anti-rotation training is an incredibly safe and effective way to strengthen your core without irritating your lower back. Hint: You won’t find any crunches in this workout!

Rest for 90s between sets unless otherwise noted.

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Generate Force Faster

Equipment: Long Band (medium/heavy strength), 2 Dumbbells (optional)

Posted: February 07, 2021

While mobility and strength work are important, golfers also need explosive exercises to help them generate force faster. After all, if you aren’t training for speed and power in the gym, how can you improve it on the course? Here’s a highly demanding strength and cardiovascular workout to increase your clubhead speed and reduce unwanted body fat. Who doesn’t want that?

Rest for 90s between sets. For an added challenge, go through Strength/Power exercises 1-6 with no rest. Then rest 3 minutes and repeat another 1-2 times.

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The C Posture Cure

Equipment: Golf Club, Long Band (medium/heavy strength), Mini Band (light strength)

Posted: January 31, 2021

Do you have too much rounding in your spine at address? While some flexion in the thoracic spine is healthy, excessive rounding (otherwise known as C Posture) can cause you to lose your posture in your swing and can restrict your ability to fully rotate. Many golfers who come to me with C posture complain that their backswing feels too short and their clubhead speed is decreasing each year. In the C Posture cure workout I’m going to teach you the exercises I use to correct the muscle imbalances that lead to C posture so you can hit the ball farther with less effort.

Rest for 90s between sets unless otherwise noted.

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The Golfer’s Hip Mobility Workout

Equipment: Golf Club, Long Band (medium/heavy strength), Mini Band (medium strength)

Posted: January 24, 2021

Do your hips feel locked? That tight, stuck feeling in your hips not only makes solid contact with the ball a challenge, it can also lead to low back pain and avoidable golf injuries over time. This workout of golf hip rotation exercises is dedicated to unlocking tight hips so you can generate power faster and safer in your swing.

Rest for 90s between sets unless otherwise noted.

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