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Golf Strength Training Workout

This total body workout targets the entire body with a specific focus on the muscles you use the most in golf - the abs, back, rotators and hips.  By working on overall strength, you'll increase the strength and power of your golf swing while protecting your body from the overuse injuries that can happen with repetitive movements.  Do this workout 2-3 times a week, with at least one day of rest in between and incorporate regular cardio exercise for a healthy heart.

See your doctor before trying this workout if you have any injuries, illnesses or other conditions and modify any exercise that causes pain or discomfort.

Equipment Needed
A barbell, various weighted dumbbells, a resistance band and a weight bench or step.

How To

  • Warm up with a few minutes of light cardio or warm up sets of the exercises below
  • Complete each exercise for 2 sets of 12 reps, resting for 30-60 seconds between sets.  Use enough weight that you can only complete 12 reps.  The last rep should be difficult, but not impossible
  • For a more advanced workout, do 3 sets of each exercise or visit my Workout Center for more workout choices
Dumbbell Squat

Stand with feet hip-width apart holding heavy weights over shoulders or at your sides.  Keep the abs in and torso upright as you bend the knees into a squat, keeping the knees behind the toes.  Push through the heels to come back up and repeat for 2 sets of 12 reps.  This exercise strengthens the glutes, hips and thighs for a strong foundation.
Barbell Deadlift
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Hold a heavy barbell in front of the thighs, knees slightly bent. Keeping abs in and shoulders back, tip from the hips and lower the weight towards the floor, stopping when you feel a stretch in the hamstrings. Squeeze the glutes to stand back up, repeating for 2 sets of 12 reps.  This exercise strengthens the lower back, glutes and hamstrings, muscles that provide strength and stability for your golf swing.
Sliding Side Lunge

Put a paper plate under the left foot and hold a weight in the left hand. Keep the weight in the right leg and bend the knee as you slide the left foot out to the side, keeping the leg straight. As you squat toward the floor, keeping the knee behind the toes, take the weight down and touch the floor. Push back up, sliding the left foot in as you stand. Repeat for 12 reps and then switch sides.  Repeat for a total of 2 sets.  This move focuses on the inner thigh which helps stabilize the body and provide power to the hips during your swing.
Chest Press

 Lie down on a bench or step and hold heavy weights straight up over the chest.  Bend the elbows and lower down to just below shoulder level.  Press back up and repeat for 2 sets of 12 reps.  This move builds overall strength in the chest muscle, which helps drive the arms through as you hit the ball.
Dumbbell Chest Fly
Lie on a bench and hold heavy weights over the chest, palms facing in.  Keeping the elbows slightly bent, lower the arms down until they're level with the chest.  Squeeze chest to bring the arms back up as though you're hugging a tree.  Repeat for 2 sets of 12 reps.  This move also builds overall strength in the chest, with a focus on the outer portion.
Seated Rows w/ Resistance Band
Wrap the resistance band around a sturdy object in front of you and hold the handles in each hand, arms straight out the palms facing each other.  Contract the back to pull the elbows in towards the torso in a rowing motion.  Return to start and repeat for 2 sets of 12 reps.  This move provides overall strength for the back muscles.
Reverse Fly

Sit on a chair or bench and hold weights under your bent knees, back flat and abs engaged.  Lift the arms up to shoulder level, squeezing shoulder blades together and keeping the elbows slightly bent. Repeat for 2 sets of 12 reps.  This move strengthens the rear shoulders and the rhomboids (muscles between the shoulder blades), muscles that protect the rotators and work during the follow through of a golf swing.
Shoulder Rotations

 Hold a resistance band with hands a few inches apart, palms facing up.  Keeping the elbows in a fixed position, rotate the forearms out a few inches until you feel the shoulder rotators engage.  Rotate the arms back in while keeping tension on the band and repeat for 2 sets of 12 reps.  This is a small movement and should be done in a slow and controlled manner to avoid injury.  This exercise strengthens the rotator muscles which are involved in every part of a golf swing.
Triceps Dips

Sit on a chair or bench with hands next to the hips.  Lift up and take the hips in front of the chair.  Bend the elbows and lower down until elbows are at 90-degree angles.  Keep the hips close to the chair to protect the shoulders and keep the shoulders down and away from the ears.  Repeat for 2 sets of 12 reps.  This move strengthens the triceps, which helps keep your arm straight on the follow-through.
Biceps Reverse Curls

Hold weights in front of the thighs, palms facing the thighs.  Curl the weights up towards the shoulders and lower back down.  Because your palms face in, your hands will naturally widen at the top of the movement.  Repeat for 2 sets of 12 reps.  This move strengthens the biceps as well as the forearms, which protect the elbow and wrist from overuse injuries.
Related Video
Golf Swing Basics
Building Upper Body Strength in Children
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