Power Up Your Golf Swing in 2 Days

Want to drive the golf ball further? STACK Expert Miguel Aragoncillo brings you a two-day workout that can add power to your swing.

Recreational golfers come in all shapes and sizes. You might see someone on the course with a huge gut hitting the ball fairly well with a fluid swing. But that doesn't mean he is hitting it as far as he is capable. Why? Golfers needs to strength train just like any other athlete.

You can go to the driving range and hit ball after ball, but you simply can't command yourself to smack the ball for more distance. Technique is critical, but training must play an equal part in your development as a golfer. Focusing too much on technique without training can cause muscle imbalances and mobility issues that may restrict your swing and cause an injury. [1]

To help take your golf game to the next level, I've devised a total-body workout that will increase your swing speed by making you stronger. It will also develop core stability and upper-back mobility to help protect your spine and lower back from injury from repeated swings. [2,3]

Instructions

Do this golf workout program twice per week during days off from practice or matches. Start with the foam rolling and dynamic warm-up sequence, and finish with the post-workout stretches. Perform grouped exercises in superset fashion, meaning no rest between exercises.

Glute Bridge with Mini Bands - 1x10
  • Side-Lying Windmill - 1x8 each side
  • Thoracic Extension - 1x10
  • Wall Hip Flexor Mobility - 1x8 each side
  • Walking Spiderman Lunge with Hip Raise - 1x8 each side
  • Alternating Lateral Lunge - 1x8 each side
  • Day 1 - Total Body (Lower-Body Emphasis)

    Day 2 - Total Body (Upper-Body Emphasis)

    Post-Workout Stretches


    References

    [1] Westcott, W., Dolan, F., & Carvicchi, T. (1996). "Golf and Strength Training Are Compatible Activities." Journal of Strength and Conditioning , 54.

    [2] Vad, V., Bhat, A., Basrai, D., Gebeh, A., Aspergren, D., & Andrew, J. (2004). "Low Back Pain in Professional Golfers: The Role of Associated Hip and Low Back Range-of-Motion Deficits." The American Journal of Sports Medicine , 494-497.

    [3] Horton, L. (2010). "Comparison of spine motion in elite golfers with and without low back pain." Journal of Sports Sciences , 599-605.


    Photo Credit: Getty Images // Thinkstock

    Topics: STRETCHING | WORKOUTS | HIP FLEXOR | MOBILITY | TRAIN | MED BALL | PRESS | INJURY | SWING | SPINE | FOAM ROLLING