Read part one here – My Journey To 300 Yards+ It is a brief overview of what the series is about!
Part 2 – Building The Foundations!
You cant fire a cannon if its on wheels, equally you cant build a golf swing powerful enough for 300+ yards without first putting in the work to build up a base level of strength. Now this doesn’t mean you need to be bench pressing 120 kilograms or squatting 200 but you do need to put an emphasis on strengthening your whole body, from head to toe.
The best way to achieve this is by putting an emphasis on big, compound movements. They effectively train multiple muscles at the same time and are generally excellent movement patterns to get stronger at. In my own personal training I used big exercises like squats, lunges, deadlift, overhead press, bench press, rows, push-ups, chin-ups, planks and resistance band rotations. I found the more I focused on these the more my base level strength grew and I began to see a difference on the course without even training for power or speed.
Some of my favourite and most recommended strength exercises for golf are as follows:
- Dumbbell / Kettlebell Goblet Squats – Hold a dumbbell or kettlebell in both hands against your chest, squat down nice and deep making sure to keep your chest up, push hard ‘through’ the ground back to the start position.
- Barbell / Dumbbell Deadlift – see Best Golf Exercises – Deadlift (My All Time Favourite!)
- Barbell / Dumbbell Over Head Press – Holding a barbell with a shoulder width overhand grip, rest the barbell just above the collar bone. Move your head backwards out of the way and push the barbell in a straight line above you, as the bar passes your face bring your head back to where it was at the start. finish the movement with your shoulders ‘shrugged’ slightly. make sure your elbows stay under the bar at all times.
- Dumbbell Row or Chin-ups – see 5 Minute Golf Exercises – One Arm Dumbbell Row and Best Golf Exercises – Chin-Up To ‘Crank-Up’ Your Distance!
- Alternating Dumbbell Chest Press – Laying on a bench or exercises ball, hold a dumbbell in each hand with arms straight and above each shoulder, slowly lower the right dumbbell down towards the nipple level of your chest, when the dumbbell makes contact with your body push back up to the start position and repeat on the other side.
- Rotational Planks – in plank position but on hands instead of elbows, lift one arm off the ground and rotate your whole body 90 degrees extending that arm up into the air, hold for a second and then return to the start position, repeat on the other side.
Performing these with decent progression (increasing the weights or reps) will give you great results and prepare you for the next part of the journey to 300+ yards, turning this strength into speed and power!
Give these exercises a go and let me know how you got on in the comment section below, I would love to hear what you think and share your own journey to 300 yards! Part 3 of this series will cover building explosive power into your golf swing and generating speed!
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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.