Building a strong, stable and powerful swing doesn’t require a gym and lots of equipment, sure if you have a membership and enjoy going to the gym then that’s great, I regularly go to the gym. When I’m short on time however I love working out at home and I know many people who built some serious performance into their game the same way.
There are many ways to structure these workouts, depending the equipment available. one of my favourite ways to build explosive power is through Plyometric training. Plyometric exercises are usually bodyweight movements that are explosive and where the targeted muscles exert maximum force in short intervals of time, with the goal of increasing power (speed-strength) This training focuses on learning to move from a muscle extension to a contraction in a rapid or “explosive” manner . That’s the science way to say it but basically its moving your body as forcefully as possible.
Plyometric exercises are great as they don’t require any equipment and are all bodyweight exercises which are perfect for golf specific workouts, mainly because they train you in exactly that – moving your bodyweight and building the necessary strength and stability to do so effectively, exactly what you are doing in a golf swing.
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Besides Bodyweight and plyometric bodyweight exercises, there are a couple of great bits of equipment that I would highly recommend anyone who is serious about their home workouts to invest in.
The first is an exercise band, they come in varying strengths, I have a few different ones as they are great for a whole load of exercises, definitely a must have! I also recommend getting a kettlebell as one of the best exercises you can do for your posterior chain at home is kettlebell swings, they are also very versatile and can be used in other exercises such as goblet squats, one arm shoulder press and rowing movements too. The final piece of equipment I recommend is a pull-up / chin-up bar, now you might be thinking “how will that help golf?” well it is one the best ways to build total upper body strength and stability and, believe it or not it is also very versatile! I also highly recommend investing in some dumbbells, you can pick them up second hand really cheap and adjust the weights accordingly. There are a few extra bits of equipment that would also be great but are non essentials, these include an incline-able bench, a barbell and a medicine ball.
With these essentials you are well on your way to Golf home workout greatness! It doesn’t take long to see the benefits in your game either, longer drives, a more stable and powerful swing, better overall fitness and endurance are all side effects of Golf specific home workouts! Make sure you are subscribed to the workout newsletter (link here) to get new home workouts sent straight to your inbox!
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