As one of the 5 Elements of Success here at The Golf Performance Center, physical fitness in the form of golf workouts and strength training is a key part of how we prepare our players to perform their best.
For anyone looking to get into a fitness routine and develop the best golf workouts to improve their strength, flexibility and movement on the golf course, our trainers know exactly what it takes to develop a personalized golf workout program.
There are many important benefits of doing workouts for golf, particularly golf strength training. One is increasing the overall power in your body for golf swing. Second, golfer workouts can help you improve your range of motion, which also plays an important factor in your swing. Finally, preventing injury will ensure you keep your body in tip top shape and keep you on track for your development plan.
When it comes to golf strength training, there are some key areas of the body you want to focus on. These areas include:
Our trainers at the GPC know exactly which exercises you should do in a robust golf workout program to hit each of these areas. There are even certain considerations for men’s golf workouts vs women’s golf workouts that arise when they put a customized golf strength and conditioning routine together for you.
Here are some of the best golf strength exercises that you can work on with a trainer at one of our several fitness centers.
Golf Strength Training Exercises
These exercises are perfect additions to a golf strength and conditioning program because they each target key areas of the body for golf and many of them hit multiple areas of the body at once.
To maintain your safety, ensure you’re doing the exercises correctly and keep yourself from causing injury, we always recommend working with a trainer during workouts for golf.
Weighted Hip Bridges
An exercise that targets your legs, glutes and even core stability is weighted hip bridges.
Lie on your back and tuck your tailbone and engage your core so your back feels flat against the ground. Bend your knees, keeping both feet planted firmly on the ground with your weight in your heel.
Squeezing your glutes, slowly raise your hips off the ground into a bridge position and then slowly lower them back down. Squeeze a small exercise ball between your knees for an extra burn. For proper form, you want to keep your tailbone tucked throughout the movement.
Once you have this basic movement down, you can add weights. Depending on the amount of weight you want, you have the option of holding one or two dumbbells on your hips or placing a barbell over your hips. See what feels comfortable for you. A trainer can help you decide and help you select the right amount of weight for best results and safely completing the exercise.
Rotational Med Ball Throws
For a move that hits your legs, arms and your core, specifically your obliques, and will help with overall rotation, we recommend rotational medicine ball throws. This exercise requires a 10-14lb padded medicine ball, which you can find in the fitness centers at the GPC.
Standing roughly three feet away from a sturdy wall, take a wide stance perpendicular to the wall with either your right or left hip facing the wall (you’ll complete the move on both sides). The idea is to load your hips like you’re taking a backswing and then rotate your body into the wall, throwing the medicine ball against the wall as hard as you can.
With the medicine ball in your hands and a slight bend in the knees, use the power from your legs to rotate your hips, pivoting your foot on the leg farthest from the wall and throwing the medicine ball as hard as possible against the wall, instantly catching it and returning to your starting position. You want to complete about 10 reps on one side before switching to the other.
This exercise mimics your golf swing and can help you gain more power and efficiency.
Weighted Cross Body Crunches
Taking the basic crunch and adding weights is a surefire way to strengthen your abs even more and see faster results. Crunches are a great golf core workout and can be modified in so many different ways to keep the movement fresh.
This movement targets your abs and obliques. Lying on your back with a 5-10lb dumbbell in your right hand extended over your head, you’re going to lift your neck and shoulders into a crunch by engaging your core at the exact same time that you lift your left knee into your chest, bringing your arm up and across your body to touch your left knee.
Remember to use your core to bring your shoulders and neck up; without engaging your core, this exercise can cause stiffness and potential injury in your neck.
After you crunch in, extend your leg back out, raise your arm back over your head and behind you and go back to lying flat on the ground. Do 10 reps on this side before switching the weight over to your left hand and crunching your right leg in.
Weighted lunges are one of the best moves in a golf leg workout because they target several parts of the leg and engage your core for stability. For these, we recommend 10-20lb dumbbells, but your trainer can help identify the best weight for you to use.
Standing in a split stance with your right leg extended in front of you, slightly bent, and your left leg extended straight behind you with the heel raised off the ground, bend both knees and dip down so the left knee nearly touches the ground. This is one rep. Make sure that your forward leg does not bend past your ankle; you’ll want to feel the weight in your heel and see your knee directly above or slightly behind your ankle.
To add weights, hold a dumbbell in each hand with your arms extended down on either side of your body to make these lunges even more difficult after you have the proper form down from a trainer. Do 10 reps on each leg.
An arm exercise that targets a part of your arm you don’t want to overlook is wrist curls. This move requires light weights, anywhere from 1-3lbs, to ensure you aren’t putting too much strain on the forearm.
The best way to do this exercise is to sit down in a chair or on a bench in a gym so you can use your upper thigh for support. With a weight in your right hand, place your forearms on the top of your thighs with your wrists hanging over your knees, palms facing up.
Let your wrists hang over your knees before squeezing up, curling your wrists up and activating your forearms. Return your wrists to the original position in a controlled manner. This is one rep. Repeat this 10 times.
Cable Machine Exercises
Cable machines allow you to do several arm, shoulder and chest exercises. One of the best exercises to hit these parts of your body is a woodchop, because it hits these areas plus your core and is a similar movement to the rotation in a golf swing.
With the handle raised all the way up and weight from 10-20lbs, grab the handle with your right hand standing in a wide stance perpendicular to the machine with about a 2-foot distance from the machine.
Reach with your left hand across your body to grab hold of the handle with your right arm bent, still grasping the handle. Then, keeping your feet firmly on the ground and without rotating your hips, pull the handle across your body, bringing your left hand down toward your left hip, keeping your arms fully outstretched. In a controlled manner, pull the handle back up to the starting position. This is one rep.
The exercise engages your core, shoulders and chest and helps with your rotation.
Adding these moves to your golf workout program is a smart move to see results. Working with a trainer at GPC will ensure that you perform these moves correctly, and gives you the chance to build a completely customized golf strength and conditioning program made for your body and goals. For varied and effective exercises for a quality golf core workout or golf leg workout, team up with a trainer and get your body working.
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