Golf Fitness – Medicine Ball Full Body Workout!


One workout, one piece of kit, train your whole body and develop a powerful golf swing!

The medicine ball is a great bit of kit, it is so versatile! Below is a great full body workout compiled of my favourite medicine ball exercises for golf, if you don’t have a medicine ball I highly recommend that you get one, you can find one of my favourites and least expensive in this amazon link – Gold Coast Professional 3KG-10KG Double Handle Grip Medicine Ball – For Weights Training Exercise Fitness MMA Boxing | Free 2 Year Warranty

So here is the workout!

1. Explosive Power – Medicine Ball Slam!

These are as fun as they sound and look!

  • Stand with feet just outside shoulder width holding the medicine ball in both hands.
  • Extend your body upwards as you reach as high as possible with the med ball.
  • Slam the med ball as hard as you can into the ground!
  • Aim to slam the med ball so it bounces straight back up and you can catch it on the bounce.

3-4 sets of 8 reps

2. Full Body Strength – Squat to Press

  1. Stand in your normal squat stance with the med ball in both hands, resting on your chest (like a goblet squat)
  2. Squat down maintaining a neutral spine and keeping your chest up.
  3. As you push back up and almost reach the start position, begin pressing the med ball overhead finishing fully extended.
  4. Return to the start position.

3 sets of 15 reps

3. Upper Body Strength – Rolling Press-up

  • Start in press-up position but with one hand on the med ball.
  • Perform a press-up in this position and then roll the med ball towards the other hand.
  • Receive the med ball with the other hand and perform another press-up

3 sets of 8-12 reps depending on current strength levels (reps are per press-up not per side unless your strength permits)

4. Shoulder & Full Body Bracing – Front Raise

  • Stand with feet shoulder width and med ball in both hands, arms straight.
  • Brace your whole body as you raise the med ball, still with extended arms
  • Stop when you reach shoulder height or a couple of inches past
  • Slowly return to the start position.

3 sets of 12 reps

5. Core Rotational Strength – Low to High Wood Chop

This is basically an upper body rotation with the med ball and chest aligned at all times, going from low to high.

  • Stand with feet shoulder width, med ball in both hands, arms extended.
  •  Squat slightly and rotate to the right and face your chest slightly downwards, keep the med ball in front of your chest.
  • Keeping your arms extended and the med ball in front of your chest, rotate and extend your legs as you bring the med ball round and up.
  • End with the med ball above shoulder level still in front of your chest and rotated fully to the left

3 sets of 12 reps per side

6. Abdominal Strength – Med Ball Crunch

  • Lay on your back with med ball in both hands, arms fully extended above your shoulders and legs in the air, bent to form 90 degree angle.
  • Maintain extended arms as you crunch up, hold for a moment and return to start

3 sets of 15 reps

This workout is guaranteed to get your heart pounding and strengthen your whole body with one piece of kit! Perform 3 times per week with at least one rest day between workouts for best results.

Watch the video version of this post on YouTube here and don’t forget to subscribe to the channel!

Give it a try and then leave a comment below to let me know how you got on!

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Golf Fitness – 4 Awesome Lower-Body Exercises


The lower body is extremely important in the golf swing, a strong and stable lower half is needed if you want to make powerful swings. Below are 4 awesome exercises that build strength, power & stability in the lower body.

1. DUMBBELL / KETTLEBELL GOBLET SQUAT


 Make sure to keep your chest up throughout the movement and a neutral spine this will translate well to your posture in the golf swing. The Goblet Squat builds leg and glute strength & power, it also hits your core as it has to work overtime to keep the upper body stable whilst holding the weight.

2. DUMBBELL / KETTLEBELL LUNGE

 

Again, make sure to keep the chest up and core braced, drop until your trailing knee is about 1-2 inches from the ground. This is much harder than the regular dumbbell lunge with the weights down by your side as you have to really work hard to maintain balance.

3. DUMBBELL / KETTLEBELL LUNGE WITH ROTATION

 

Begin the rotation as soon as you start to drop down, turn over your lead leg and aim for as close to 90 degrees of turn as possible. This can be a really hard exercises when you first try it so begin without any weight and build from there. Your balance will improve very quickly.

4. SINGLE LEG, STIFF LEG DEADLIFT

 

Make sure to keep a slight bend in your knee and a neutral spine. Lower the weight slowly until you feel a decent stretch in your hamstrings and then push your hips forwards as you return to the top position. These are excellent for low back, hamstring and glute strength.

Give these exercises a try, they will really help your game and you will feel more balanced and powerful after only a few sessions.

Watch the video version on YouTube Here.

Please leave a comment below to let me know if you found this useful or to request topics. If you like this then check out this golf shoulder workout.

If you liked this then make sure to Subscribe to the Method Golf Fitness mailing list so you never miss an article plus get 3 FREE Golf Workouts as a thank you and subscriber exclusive content!

Like Method Golf Fitness on facebook and follow on twitter and instagram for workout videos, posts and motivation – all linked at the bottom or to the side of this page.

If you have any requests for topics or questions please don’t hesitate to leave a comment below or contact me on social media, I am always happy to help!

 

 

GOLF FITNESS – SHOULDER POWER & STABILITY WORKOUT

Golf asks a lot of your shoulders, as the anchor points of the arms and ultimately the golf club, they take almost all of the responsibility of keeping the club moving in time with your body. Training your shoulders for power and stability is a great way of improving their movement in the golf swing, increasing distance and avoiding injury along the way!

This article will give you 3 great exercises to achieve this, they can be performed together for an effective all-round shoulder workout.

Exercise 1 – The Power Move – Barbell Press – 6-8 reps x 3 sets

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The Barbell Press hits all three heads of the deltoid (shoulder muscles) and is great for training power and force production. This exercise requires strict form and should be done light to start off. Make sure to press the bar in a straight line, this is done by moving the head, not by excessively leaning back! As you finish the movement allow your shoulders to shrug slightly and always keep your elbows directly under the bar.

Exercises 2 – The Isolation Move – Resistance Band Side Raise 10-12 reps x 3 sets (each side)

Side raises isolate the side deltoid more than the front or rear. I prefer the resistance band to dumbbells on these because you can keep tension on the muscle and they work more of the small stabilising muscles too. Make sure to bend slightly from the hips as this protects the joint, helps to activate the side deltoid the most and replicates the movement of the shoulder in the golf swing as it brings the arms and club in front of the body. Keep a slight bend in the elbow and try to keep the thumb side of your hand slightly higher than the other throughout the movement as this keeps the shoulder in a safer position.

Exercise 3 – The Stability Move – Resistance Band Face Pull 15 reps x 3 sets

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The face pull is one of the best exercises for your shoulder health, it trains all 3 heads of the deltoid with a large emphasis on the much neglected rear deltoid. It moves the joint through retracting and rotating movements and therefore strengthens the small stabilising muscles very effectively, rotator cuff muscles included. This will help injury proof your shoulders and allow you to use them to their full strength potential.

I would highly recommend getting a resistance band, not just for these shoulder exercises but for a whole host of muscle groups and movements, it will be one of your best investments towards the improvement of your golf fitness! They are inexpensive too which makes them ideal, you can get one from Amazon here – Exercise Bands

Check out the YouTube Video to accompany this article – Shoulder Workout For Golf and subscribe to our channel for more great golf fitness videos!

Please leave a comment below to let me know how you found this article and if you tried the workout, how did you get on?

If you liked this then make sure to Subscribe to the Method Golf Fitness mailing list so you never miss an article plus get 3 FREE Golf Workouts as a thank you and subscriber exclusive content!

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If you have any requests for topics or questions please don’t hesitate to leave a comment below or contact me on social media, I am always happy to help!

‘Put Your B*tt Into It’ 3 Exercises For Strong Glutes & More Distance From Your Golf Swing

The famous quote by Sam Snead while playing a round with the president “Put your ass into it, Mr President” is as true as it is hilarious! The glutes are a huge source of power in the golf swing, if yours are lacking in strength then you are missing out on a whole heap of distance! The Glutes also help to protect your lower back from injury as they help stabilise the joint and take a large share or any strain placed on the low back, neglecting them is asking for trouble.

Below are 3 simple exercises you can do at home to strengthen your glutes and add some yards to your drives! They are to be done together in a circuit style workout so perform one set of each exercise back to back with no rest. Each set is 10-15 reps. Rest 30-60 seconds between circuits. Repeat for a total of 5 circuits. This workout requires a red resistance band for one exercise, I highly recommend buying one and you can get one here from Amazon – Exercise Bands

Exercise 1 – Glute Bridge

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This exercise is simple yet effective –

  • Lay on your back with arms by your sides, legs bent and feet flat on the floor around 6-8 inches from your butt.
  • Breath in and brace your core as you bring your butt off the floor by driving through your heels.
  • Squeeze your glutes hard as you form a straight line from shoulders to knees and hold this position for a count of 3.
  • Slowly lower to the floor and repeat

Exercise 2 – Glute Leg Raise

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  • Start on all fours, with knees below or slightly outside the line of your butt.
  • Breath in and brace your core as you slowly lift one leg and straighten it behind you.
  • Squeeze your glute as you hold the leg in the air for a 3 count.
  • Slowly lower back to the ground and repeat on the other side, that’s one rep.

Exercise 3 – Resistance Band Squat-to-Pull Through

  • Attach a red resistance band to something low down and sturdy (I used a chest of drawers)
  • Stand with feet just outside shoulder width and feet pointing slightly outwards.
  • Grab the band with both hands through your legs, you may need to move further away from the attachment as the band should be fairly tight.
  • Pin your upper arms to your chest, they stay here through the whole movement.
  • Push your hips back and Squat down, allowing your hands and arms to move between your legs with the band.
  • Push through your heels and thrust your hips forwards as you stand back up and feel as though you are trying to thrust the band away from the attachment.
  • Squeeze and hold this position for a second then drop back into your next rep.

Those glutes should be burning by now! if you liked this be sure to check out my other posts like My Journey To 300 Yards+ (Part 1) , Golf Workout – Train Like Rory and more!

Here is the workout in action:

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If you have any requests for topics or questions please don’t hesitate to leave a comment below or contact me on social media, I am always happy to help!

5 Minute Resistance Band Golf Warmup

This is a really quick full-body warmup you can do either at home before you leave for the golf course or in the locker room! All you need is a simple, cheap red resistance band and a door attachment which you can get from amazon here – Exercise Bands and 66fit Exercise Band/Tube Door Stop Attachment – Black – The door attachment means you can easily adjust and perform exercises safely with the band.

Warming up for golf usually consists of a few practice swings with a mid iron and then straight into the bucket of balls, or worse, the first tee shot is your first swing of the day! If you want to start your round the right way and avoid silly injuries while your a it then you have to be fully warmed up and ready from the get go not around the 5th green! Miguel Angel Jimenez is famous for his wacky warm-up routine, but the results speak for themselves, he is still challenging some of the youngest most talented guys on tour and he’s in his 50’s! Just try this once and you will be hooked, I guarantee it.

The warmup consists of 4 exercises which will get all your major muscle groups and joints ready for some superb golf swings!

Perform each exercise for 45 seconds, the band rotations will be 45 seconds per side.

The exercises are as follows:

  • Squat to Press

  • Face Pull

Really squeeze and hold your shoulder blades for a second on these to make sure you get the muscles activated.

  • High to Low Band Rotations

Keep your hands directly in front of your chest to keep the upper body connected on the band rotations.

  • Low to High Band Rotations

Try to imagine you are performing a golf swing with the rotations, this will help warm-up the correct movement patterns too!

That’s it, nothing strenuous, just a full-body warmup to get you loose and ready for your practice balls and the first tee! Give it a go and let me know in the comments if you found this helpful or share your current warm-up routine, its great to get feedback and for you to share your own tips!

Watch the workout in action:

Check out my journey to 300 yards series too for some great tips I have gained along the way!

If you liked this then make sure to Subscribe to the Method Golf Fitness mailing list so you never miss an article plus get 3 FREE Golf Workouts as a thank you and subscriber exclusive content!

Like Method Golf Fitness on facebook and follow on twitter and instagram for workout videos, posts and motivation – all linked at the bottom or to the side of this page.

If you have any requests for topics or questions please don’t hesitate to leave a comment below or contact me on social media, I am always happy to help!

 

My Journey To 300+ Yards – Part 2, Building The Foundations!

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 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.

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  • 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!

If you liked this then make sure to Subscribe to the Method Golf Fitness mailing list so you never miss an article plus get 3 FREE Golf Workouts as a thank you and subscriber exclusive content!

Like Method Golf Fitness on facebook and follow on twitter and instagram for workout videos, posts and motivation – all linked at the bottom or to the side of this page.

If you have any requests for topics or questions please don’t hesitate to leave a comment below or contact me on social media, I am always happy to help!

 

 

Simple Shoulder Mobility Exercise For Long Drives!


Shoulder mobility plays a huge part in the golf swing, I have already discussed the importance of healthy shoulders and how shoulder mobility can help your swing path – Shoulder Mobility For A Better Swing Path and the benefits of strong shoulders – Golf Workout Series – 4 Exercises For Strong & Healthy Shoulders and Best Golf Exercises – Push Press For More Power In Your Game!

In this article I will show you a really simple exercise you can do at home that doesn’t require any equipment that will open up the shoulder joint, getting it nice and mobile and at the same time strengthening the rotator cuff, both of which contribute to injury prevention.

Strengthening and mobilising the shoulder will give you the ability to really fire the shoulders and arms in the golf swing by fixing a common swing fault that leaks power. A lot of golfers find they cant get the right elbow into the proper position on the downswing, in front of the right hip (for right handed golfers) like a boxer about to deliver a powerful uppercut, instead they allow the elbow to fall behind the hip because of tightnes and general weakness of the shoulder resulting in less than accurate results that lack in distance. With strong, mobile shoulders this position is much easier to get into resulting in better accuracy and much more power.

The exercise is a really simple one but equally it is very challenging when you give it a go.

  • Stand up straight with your back against (touching) the wall.
  • Retract your shoulder blades and bring your arms straight up above your head and place them flat on the wall.
  • Your elbow and wrist should both be in contact with the wall
  • Slowly bring your arms down towards your sides keeping your elbows and wrists touching the wall.
  • Stop when you cant go any further whilst keeping contact with the wall, slowly return to the start position with arms above you head.

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Your aim every time you perform this movement is to every so slightly increase the range of motion you can achieve all the while keeping your elbow and wrist in contact with the wall.

If you notice one arm is noticeably less mobile than the other then I would suggest you focus a few minutes on a single arm version of this (exactly the same but with only one arm) on the less mobile side before you perform with both arms.

You may feel this isn’t for you if you already have mobile shoulder joints however I believe that it will maintain your good shoulder health, strengthen the rotator cuff and keep you injury free and on the course! This exercise is a must for any golfer.

Give it a go, I like to do this every day as my shoulders tend to get fairly tight. You can even throw this into your pre-round warm-up, I do these at home before I leave for the course but you could just find a wall in the clubhouse or locker room, a great way to get your playing partners talking!

Please feel free to leave a comment below to let me know how you found this and if it has helped you increase your shoulder mobility.

If you liked this then make sure to Subscribe to the MGF email newsletter to never miss an article plus you get 2 FREE Golf Workouts as a thank you and plenty of exclusive content!

Like Method Golf Fitness on facebook and follow on twitter and instagram for workout videos, posts and motivation – all linked at the bottom or to the side of this page.

If you have any requests for topics or questions please don’t hesitate to leave a comment below or contact me on social media, I am always happy to help!

 

My Journey To 300 Yards+ (Part 1)

This is Part 1 of My Journey To 300 Yards, it is a brief introduction to the series.

When I started golf distance was not something I was blessed with, I struggled with a huge slice and generally struck the ball far from solidly. Within 2 summers of solid practice and play I had a handicap of around 11. I still had some problems, I was not long of the tee or with my irons and I found it hard to strike the ball powerfully. In the modern game the best players are usually a combination of the longest and best strikers of the ball. This is when my golf fitness journey began and I was officially on the road to driving it 300 yards (and more as it turns out!) and straight down the middle!

In Part 1 of this series I will give a brief introduction to the things that helped me the most when starting my golf fitness journey and what mistakes I made along the way.

I began with research into golf exercises and workouts that had actually helped people achieve what I wanted to do, I found this very difficult as there was so much nonsense to filter through, I quickly learned through trial and error that a lot of ‘specialised golf exercises’ were in fact useless! These included things that were labelled as ‘functional’ exercises and usually involved being seconds from injury!

I found most of my valuable information when looking at the way athletes trained for other sports. putting an emphasis on big compound movements to build overall body strength, specialised speed and power moves and training the core to be strong and rotationally capable.

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Take tennis training for example, a huge emphasis is placed on strength in the big, basic barbell lifts, the squat, deadlift and overhead press. There is also a lot of value placed in bodyweight movements like pull-ups, chin-ups, press-ups and squat jumps/box jumps.

This is how I changed the approach to my golf fitness training, I focused on building overall body strength and explosiveness and strengthening my core in rotational movements.

In the next 2 parts of the series I will cover the process I went through to increase my strength, power and core stability including the exercises and workouts that I used.

If you liked this then make sure to Subscribe to the MGF email newsletter to never miss an article plus get 2 FREE Golf Workouts and exclusive content!

Like Method Golf Fitness on facebook and follow on twitter and instagram for workout videos, posts and motivation – all linked at the bottom of this page.

If you have any requests for topics to cover or specific exercises / workouts then leave a comment below or on social media.

 

 

Golf Workout – Train Like Rory

Rory Mcilroy is part of the new breed of golfers, he’s one of the fittest on tour and in this article were going to run through a workout comprising of exercises that Rory uses to improve his performance on the course.

The workout

1. Warm-up –

Spend 5 mins on a bike / treadmill / rowing machine at a light pace to get the blood flowing, follow that with some shoulder windmills (spin your arms like a windmill) and some light stretching of the lower body. The goal here is to get ready to workout, not to challenge yourself.


2. The power move – Deadlift

The aim is to work up to a heavy set of 5 reps but not so heavy you aren’t able to be explosive, as a rule aim to have at least 2 more reps in the tank at the end of a set on these to ensure you are building power.

TIP – Make sure to keep the bar as close to your body as possible throughout the whole movement, the further the bar is away from you the heavier it will feel and you will easily be thrown off balance.


3. The Explosive Move – Box Jumps

The reps will be low on these because of the explosive nature of the movement, explosiveness takes maximum exertion on every rep so fatigue is useless. Pick the highest box you can manage and perform 4 – 6 sets of 3 reps depending on the amount of fatigue you are building. if you feel great go for all 6 sets.

TIP – Really focus on tucking your knees and using your arms, in order to launch yourself as high as possible use your arms to help and tuck your legs in to your chest as you leave the ground, this serves as a mental aid to increase ‘spring’ and also helps you use higher boxes easier.


4. The Strength / Stability Move – Exercise Ball Dumbbell Pullover

The aim of this is to build some muscular strength and stability, especially in the shoulder joint. Go for 3 solid sets of 12 reps on this movement and try to really feel the stretch in the extended position of the movement.

TIP – Don’t go too heavy on this one as you want to feel that ‘stretch’ and make sure you can comfortably complete the 3 sets of 12 before upping the weight.


5. The Muscular endurance Move – Push-up to Hand Walk to Renegade Row (what a mouthful!)

This exercise sounds complex but its really not – start with 2 moderately weighted dumbbells on the floor about 6 foot apart from each other, you drop down between them and perform a push-up then ‘walk’ over to one of the dumbbells on your hands and toes and perform a renegade row (Row the dumbbell with one arm whilst holding the push-up position) then put the dumbbell down and hand walk over to the other dumbbell and row the other side – that’s one rep! Start with 3 sets of 10 reps (that means a row on both sides makes one rep!) and when you can perform 3 sets of 15 you need more weigh for those rows.

TIP – You can make it even more challenging by having the dumbbells further apart, performing 2 push-ups at the start, performing a push-up between each row or a mixture of all of these.


6. The Core Strength & Stability Move – Resistance Band Wood Chop’s

The Band wood chop is amazing for golf, its almost like it was invented solely to strengthen the rotation in your swing. Perform both low to high and high to low wood chops on both sides to ensure even development and to guard against imbalances. Try to keep your arms straight and in front of your chest throughout the whole move.

TIP – Try to move in a fairly slow and controlled motion to engage the core completely and get the most out of these. Red bands are the best for these, if the resistance gets too low try adding another red band, the step up to the next resistance is usually too large to make in one go.


There you have the workout, Rory Mcilroy  would approve! This works the whole body and every performance element you need to develop to hopefully get more distance, balance and control!

Give it a go and let me know how you found it in the comments below or on social media (linked to the side or below this article)


If you liked this then make sure to Subscribe to the MGF email newsletter to never miss an article plus get 2 FREE Golf Workouts and exclusive content!

Like Method Golf Fitness on facebook and follow on twitter and instagram for workout videos, posts and motivation – all linked at the bottom of this page.

If you have any requests for topics to cover or specific exercises / workouts then leave a comment below or on social media.


Below are links to the equipment I use for this workout, I have hand selected each item and highly recommend investing in the resistance bands, Dumbbells and an exercise ball if you don’t train in a gym as you can get a great workout at home with just these.

Resistance bands – Resistance Bands – Pull Up Bands – Exercise Bands for CrossFit – Powerlifting – Assisted Pull Ups – Mobility Bands (One Per Set) for Men and Women – Lifetime Guarantee

Dumbbells – TNP Accessories Dumbbell Weights Set 30KG

Exercise Ball – Exercise Ball – 65 cm Yoga Swiss Ball with Hand Pump – Gym Quality Fitness Ball for Women and Men – Lifetime Guarantee

Box for Box Jumps – OrangeA Plyometric Boxes 12 Inch 18 Inch 24 Inch Plyometric Platform Jump Box Exercise Plyometric Jump Boxes for Jump Training

Barbell & Weight plates – Bodymax 145kg Olympic Cast Tri-Grip Barbell Kit with 7ft Bar

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