Many people hit the gym with at least a side goal, if not the main goal, of improving their athletic performance in a chosen sport or hobby. It used to be that golf was the type of game people just played. Unlike football or other more physical sports, you didn’t train for golf; you played.
But then Tiger Woods came along.
Now you have a whole slew of young golf pros who regularly hit the weights and the gym in an effort to build their bodies in a way that transfers more strength and agility towards their golf swing. Honestly it is amazing that it has taken the golfing world so long to get to this point.
So with that in mind we have a golf-centric workout that will help work the specific muscles that are used in the sports of golf to help make you faster and more powerful which hopefully equates longer yardage off the tees and in the fairways. Even if you are already in great shape, certain exercises will be more beneficial to driving the ball further and should be included in your routine.
Ultimate Golf Workout
This will be a mix of power, agility, and core strength with a goal of focusing on specific muscle groups that are incorporated more often in a golf swing. The results should get you more distance off the tee and fairways. We have two different workouts and you can alternate between them every 2-4 weeks for variety
You can do this workout twice a week with at least 2 days rest between sessions. The routine will be done as a circuit completed 3 times. Rest about 30 seconds between sets and a few minutes at the most between circuits.
- Push-ups – To failure
- Dumbbell Squats – 15 reps
- Wide Grip Pulldowns – 15 reps
- Bicycle Crunches – To failure
- Dumbbell Lunges – 12 reps (each leg)
- Dumbbell Front Rows – 15 reps
- Rear Deltoid Flyes – 15 reps
- Dumbbell Curls – 15 reps
- Single Cable Side Deltoid Raise – 15 reps
- Superman Lifts – 15 reps – Lie flat on your stomach with hands stretched out in front of you like Superman. Raise your hands and feet 1-2 inches off the ground and hold for 2 seconds before lowering
- Barbell Reverse Wrist Curls – 15 to 20 reps
- Medicine Ball Twists – 15 reps (each side) – Hold a soft medicine ball with two hands in front of your chest with feet at shoulder width apart and the knees slightly bent. Twist your body from the waist smoothly to the left as far as you can and hold for a second before returning to center. Repeat on the other side.
This workout can be done twice a week with at least 2 days rest between sessions. Again rest 30 seconds between sets but do each exercise one at a time.
- Single Arm Dumbbell Rows – 3 sets of 8 to 12 reps
- Medicine Ball Diagonal Chops – 3 sets of 8 to 12 reps – Hold the ball up high to the left side of your head and then chop downwards to your right pausing just below the knee before returning to the starting motion. Use your hips and waist for the twist.
- Close Grip Pulldowns – 2 sets of 8 to 12 reps
- Dumbbell Stiff-legged Deadlifts – 3 sets of 8 to 12 reps
- Dumbbell Lunges – 3 sets of 8 to 12 reps
- Standing Calf Raises – 2 sets of 10 to 15 reps
- Incline Dumbbell Bench Press – 3 sets of 8 to 12 reps
- Dumbbell Side Lateral Raises – 2 sets of 8 to 12 reps
- Dumbbell Hammer Curls – 2 Sets of 8 to 12 reps
- Barbell Wrist Curls – 2 Sets of 10 to 15 reps
- Twisting Toe-Touches – 2 Sets of 20-25 reps – With arms out straight and feet set wide apart, bend at the waist and twist down to touch the opposite hand to foot before standing up and repeat on the other side.
- Jack-knife Crunches – 2 Sets of 20-25 reps