In my last post I detailed a great strength workout program for golf (read it here), there is no doubt that it brings great results however it does revolve around big compound exercises and unless you have a home gym set-up then it requires going to the gym. For some people this is perfect and the gains can be huge, for some people new to fitness however, this may be a large jump!
This article aims to bridge the gap, as a great start to your golf fitness and hopefully leading on to a workout similar to above! I am aiming to get you into good habits and performing basic exercises that will build up weak areas important for golf.
When you are new to specific exercises or just exercise in general, the most important thing is getting the form down! Bad form does the opposite to what you want, it teaches bad motor patterns, causes muscular imbalances and can cause injury. For these reasons, the exercises here are simple and easy to learn, they also give you a head start with learning good form habits for more complex lifts in more advanced workouts!
These 4 exercises are formulated into a routine that can be done daily, every other day or 3 times per week. I would recommend performing it as many times as possible to start with as they are low impact exercises and the more you practice the exercises the better your form will be, usually after around a month it is advised to switch from daily to every other day training as by now the sessions should be harder and some fatigue will build if you don’t get enough rest.
These exercises strengthen your whole body and the best part is, it should only take between 15 and 45 mins and is designed to be done at home! Easy!
So here are the 4 Exercises:
Exercise 1 – Bodyweight Squats – 3 sets of 10 reps
Exercise 2 – Push-ups – 3 sets of 10 reps
Exercise 3 – Exercise Band Face-Pulls – 3 sets of 10 reps
Exercise 4 – Plank – 3 sets of 30 second planks
The reps I have added next to the exercises are what I would like you to start with, each time you perform the workout you should aim to add an extra rep to every set. Do this until you can perform 3 sets of 15 solid reps on each exercise, then add another set and build that up to 15 reps, continue until you can do 5 sets of 15 reps, at this point I would advise beginning a workout program like my golf strength workout.
There are a few things to mention:
– The squats should be done so that your hip crease, at the very least is parallel to the top of your knee at the bottom position.
– Push-ups can be done from the knees if you cannot perform all the reps on your feet so do as many as possible then drop too your knees to finish off the set.
– I know that an exercise band is required for the face-pulls, they are so cheap its a great investment, get one!
– Progression on the plank – instead of adding 1 rep to each set, aim to add 5 – 10 seconds. Build up until you can do 3 sets of 90 seconds and then start adding sets until you get to 5 sets of 90 seconds.
Give this workout a try and watch your distance and control improve! I would also love to hear your feedback and thoughts on this workout and any other topics you have questions for.
If you liked this then make sure to check out my other posts here for more great golf exercises, workouts and tips.
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Thanks for reading!
Golfer and gym goer. I enjoy helping people achieve their golfing goals by providing exercises and workouts to improve performance and giving people insights into my own golf training.