Workouts

Single Kettlebell Workout for Golf

Kettlebell training is ideal for golfers. It can help them develop explosive power, build strength endurance and learn how to operate their body as single unit. All the benefits associated with kettlebell training are tailor made to help you play better golf.

The single kettlebell workout below contains four exercises that can give you the strength you need to consistently shoot lower scores on the course. The exercises are:

Swing

Setup with feet approximately shoulder width apart & hinge forward at the waist – grab the handle of the kettlebell and hike it behind you – drive your hips forward & swing the kettlebell up to sternum level (you should be performing a standing plank at the kettlebell’s apex) – hinging forward at the hips allow gravity to pull the kettlebell back down between your legs & above your knees and repeat

Loaded Reverse Lunge 

Stand with feet shoulder width apart and kettlebell racked to your shoulder –  step back into a reverse lunge on the same side you have the kettlebell – return to starting position and repeat

Goblet Squat to Press 

Stand with feet shoulder width & handle of kettlebell below your chin – holding kettlebell tight to your chest, perform a squat – at the top of the concentric movement of the squat press the kettlebell overhead with both hands – pull kettlebell back to starting position and repeat

Push-Up Tap 

Setup in an arm extended plank with the kettlebell centered between you hands – maintaining a strong arm extended plank, lift hand and place it on top of the handle – return hand to starting position and repeat on opposite side

Workout Format

We recommend performing 8 reps of each exercise for 5 sets. Rest for 90 seconds between sets. Make sure you alternate legs/arms between sets when necessary. Choose a kettlebell that matches your current fitness level.

 

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TRX Workout for Golf

You don’t need a barbell, stacked with plates to build the fitness you need to play better golf. TRX training is an innovative form of exercise that uses suspension bands to build strength, balance, flexibility and stability. Increasing these aspects of your fitness will certainly increase how well you swing a golf club.

The TRX workout below contains five exercises that require only your bodyweight & gravity to improve your performance on the links. The exercises are:

Single Arm Overhead Squat

Setup with feet approximately shoulder width apart & slide your hand into the outer loop of the TRX handle – raise the hand in the TRX handle over your head – perform a squat with your arm extended overhead (make sure to keep constant tension on the TRX band) – return to starting position with arm in overhead position and repeat

Single Leg Deadlift

Setup with feet hip width apart & your hands resting on the plastic handles – push your hands forward while you raise one leg behind until your chest is pointed towards the ground (do not lock out your knee) – return to starting position and repeat

Staggered T 

Setup with your feet in a staggered stance & arms opened into a T position (keep tension on the bands) – lower yourself backwards by closing your hands towards each other – return to starting position by opening arms to T position and repeat

Alternating Cossack Lunge 

Setup with feet hip width apart & your hands gripping the plastic handles at chest height – perform a lateral lunge to your right side- while in the bottom of your lateral lunge position rotate the toes on the left leg towards the ceiling – rotate toes back down and return to starting position and repeat

Pike

Setup in a hanging plank position with your feet in the outer loop of the TRX handles – keeping your core enganged, elevate your tailbone towards the ceiling – return to starting position and repeat

Workout Format

We recommend performing 5 reps of each exercise for 5 sets with a 90 second rest in between sets. Make sure you alternate legs/arms between sets when necessary.

 

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Steel Club Workout for Golf

You may not realize it, but training with a steel club may be the key to improving your golf game. Training with steel clubs can help develop grip strength, improve shoulder mobility, enhance multi-planar movement patterns and more. All the benefits associated with steel club training translate perfectly to golf fitness.

The steel club workout below contains four exercises that can help give you the strength you need to consistently shoot lower scores on the course. The exercises are:

Side Swing

Setup with feet approximately shoulder width apart & club pointed downward – swing club towards left side as you squat down – rotate hips & swing club to the right side of your frontal plane as you stand up – let the gravity pull the club back down towards the starting position on your left side and repeat

Single Leg RDL with Row 

Hinging forward at the hips, raise one leg behind you till your chest is pointed towards the ground (do not lock out your knee) – arrange your hands shoulder width apart on the club – allow club to fully extend your arms towards the ground – while maintaining balance, row club up towards your sternum with both hands – return club to starting position and repeat

Lever Press 

Start with club close to your chest with top of club below your chin – stand with feet shoulder width apart with a baseball grip on the club – press club up at and angle with both hands – pull club back to starting position and repeat

Alternating Reverse Lunge with Rotation 

Start with club close to your chest with top of club under your chin – stand with feet shoulder width apart & a separated grip on the club – step back into a reverse lunge – rotate chest towards the side your knee is up – return to starting position and repeat on opposite side

Workout Format

We recommend performing 8 reps of each exercise for 5 sets with a 90 second rest in between sets. Make sure you alternate legs/arms between sets when necessary. Choose a club weight that matches your current fitness level.

 

 

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Mobility Workout for Golf

Yes, increasing your power output will certainly improve your golf game. However, before you can even think about smashing a 300 yard drive, you’ll need to focus on increasing your mobility. Proper mobility and stability, especially in your hips, will help give you the swing form you’ll need to be longer off the tee.

The mobility workout below contains four movements/exercises that can help give you the mobility you need to create proper swing patterns. The movements/exercises are:

90/90 with rotation

Arrange legs into the 90/90 pose (thigh bones create 90 degree angle) – extend arms out to the side – lower chest towards lead leg & hold for 5 secs – sit-up and rotate towards trail leg & hold for 5 secs – return to starting position

Mountain Climbers 

Set yourself up in a straight arm plank position – bring your right foot up outside your right hand while maintaining the plank position – replace right foot and repeat process on left side

Alternating Pigeons 

Set yourself up in a straight arm plank position – step the outside of your right foot towards your left hand and lay the outside of your right shin flat on the ground between your hands – drive your hips down towards the ground while lifting your chest up & hold for 3 secs – replace right foot and repeat process on left side

A-Frame 

Setup in a hip hinge position – place your right arm across your thighs to create the “A” shape – extend your left arm fully towards the ground – rotate it externally towards ceiling & hold for 5 secs – return left arm to starting position

Workout Format

We recommend performing 10 reps of each exercise for 4 sets with a 90 second rest in between sets. Make sure you alternate legs/arms between sets when necessary.

 

 

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Sandbag Workout for Golf

Sandbag Workout for Golf

Sandbags are one of the best exercise tools you can use to enhance your golfing performance. Find out with this tailor-made sandbag workout for golf.

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Kettlebell Workout for Golf

Kettlebell Workout for Golf

Kettlebells are one of the best exercise tools you can use to enhance your golfing performance. Find out with this tailor-made kettlebell workout for golf.

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