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
Day 1 - Total Body (Lower-Body Emphasis)
- Overhead Med Ball Slam - 2x10reps
- A1) Trap Bar Deadlift - 3x5
- A2) Feet-Elevated Push-Ups - 3x8
- B1) Standing Single-Arm Row - 3x10 each side
- B2) Front Plank - 3x20 seconds
- C1) DB Goblet Split-Squat - 3x8 each side
- C2) Side Plank - 3x20 seconds
Day 2 - Total Body (Upper-Body Emphasis)
- Rotational Med Ball Scoop - 2x8 each side
- A1) Chin-Ups - 3x6
- A2) DB Goblet Squat - 3x8
- B1) Single-Arm DB Bench Press - 3x8 each side
- B2) DB Stiff-Legged Deadlift - 3x8
- C1) Half-Kneeling Pallof Press - 3x10 each side
- C2) Single-Arm Farmer's Walk - 3x25 yards up and back
Post-Workout Stretches
- Self-Myofascial Adductor Release x 30 seconds
- Will Hip Flexor and Quad Stretch x 30 seconds
- Lying Knee-to-Knee Stretch x 30 seconds
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.
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