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!

 

 

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 – 2 Plank Variation For A Solid Core!

The Plank is well known as one of the best exercises for building a strong and stable core, it can also get a bit bland after a while! If you are looking to make some even better gains in core strength then you need to ‘spice it up’ a bit with these 2 variations on the classic!

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The Regular Plank

Be warned, these variations make the plank a whole lot harder!

Variation 1 –   ‘Superman’ Plank

This Plank variation is an absolute beast! It builds core stability like no other and has variations in of itself depending on your strength level.

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‘Superman’ Plank
  • Start in regular Plank position
  • Brace your core tightly
  • Lift your left arm and right leg into the air to form a straight line
  • Hold for a count of 2
  • Return to start position and repeat with opposite arm and leg.

The variations of the ‘Superman’ Plank make it slightly easier so you can build up too the full movement.

The easiest variation is to perform it from the knees as you need far less stabilisation to complete the movement, the next easiest is to perform the arm and leg extensions separately, so arm on its own and then leg on its own. Make your way through these variations until you can perform a full rep.

Perform 3 – 5 sets of 8 – 12 reps per side

Variation 2 –    Plank with rotation

This Plank variation is great for co-ordination and balance as well as strength and stability.

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Plank with rotation
  • Start in regular Plank position
  • Lift your right arm off the ground and begin to rotate your whole body
  • Finish the rotation with your arm pointing straight up at the ceiling
  • Return to the start position and repeat on the left side.

Again, you can make these slightly easier to build up to the full movement by dropping to your knees instead of feet, you may need to lift one knee off the ground slightly to allow full rotation.

Perform 3 – 5 sets of 8 – 12 reps


Give these Plank variations a go and let me know what you thought, I would do them in a circuit, one after the other with 30 secs rest between until all sets were completed. Or you can find them both in one of the 2 FREE Golf Workouts available when you subscribe to the MGF email newsletter here!


If you liked this then make sure to check out my other posts here for more great golf exercises, workouts and tips.

Subscribe to the MGF email newsletter and never miss an article plus get 2 FREE Golf Workouts and exclusive content!

Make sure to like my page on facebook and follow on twitter and instagram (links in the side bar of this page!) 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.

Thanks for reading!

5 Minute Golf Exercises – One Arm Dumbbell Row

5 Minute Golf Exercises – Great exercises you can do in 5 minutes or less that give you a big bang for you buck! Do them on their own as and when or stick them all together for a big bang workout! Make sure to subscribe to the newsletter here so you don’t miss any!


First up we have the One Arm Dumbbell Row

This exercise is awesome! First off, it builds and strengthens the muscles of the upper back and rear deltoid-essential for great golf posture and improved swing path.

The nature of the movement is great for building raw power too, I mean,  gripping a heavy dumbbell and really pulling with all you’ve got up towards your chest sounds pretty powerful to me!

Not only does it smash your upper back, it hammers your core too! the fact that you are supporting your body through a unilateral (one sided) movement means your core will be working overtime to maintain stability, something we all really need in the golf swing!

Performing the One Arm Dumbbell Row

It is a fairly simple exercise-technique wise-grab a dumbbell, lean on something so your back is pretty much parallel to the ground and pull it up towards your body! There are a few things to bear in mind however.

Firstly, make sure you have something stable to lean on, some people rest their knee and hand on a bench, I prefer not as I feel it in my core more when performed as above.

When you pick the dumbbell up, make sure to keep your whole back neutral, don’t try to stick your butt out too much but equally don’t round your back at all.

Feel as though you are pulling with your elbow and not with your hand, this activates the upper back muscles more and doesn’t over rely on the biceps.

Make sure to take a big breath and brace your core tight as you pull, no one likes a loose core, or sloppy form for that matter!

Always be in control of the weight, at no point should the weight be controlling you. That means pausing for a second at the top of the movement and lowering under control, don’t swing your body and the weight around, that’s not building anything but momentum!


Sets and reps

I like to perform 10 reps on each side, rest 30 seconds then go again, repeat so you complete 4 sets of 10 on each side-easily done in 5 mins! I don’t recommend going below 6 reps on this exercise, its great in the 8 – 12 range.

Thats it for the first 5 minute golf exercise! Stay tuned for many more, happy rowing!


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!

 

Using The Ground In Your Golf Swing

We’ve all heard it before but ‘using the ground’ in your golf swing is pretty vague, how exactly are you meant to ‘use’ the ground?

In my opinion 2 of the best exercises to give you the feeling of ‘using the ground’ are squats and vertical squat jumps.

Any squat done with proper form is great but there is an emphasis on proper form! One of the best squat variations for golfers is the goblet squat, where a dumbbell is held in place against your chest, the upper back is kept tight and upright, your core is braced and you drop into a deep squat and push through your heels or middle of your feet (whichever feels more balanced) back to the starting position. This is a great variation because it trains all the big movers in the legs (a bit of upper back too!) and has the bonus of being easier to perform correctly, plus, If you try to go to heavy you either won’t be able to hold the weight or you can just dump it of forwards at any time.

Goblet Squat

Performing a squat like this gives you the feeling of really loading up on the decent and exploding ‘through’ the ground on the way back up. When you watch great players like Tiger, Ben hogan and Rory they all have a ‘squatting’ motion in their backswing and start of the downswing, this is the loading part. Next comes the explosive part!

Vertical squat jumps are brilliant for understanding how to create leverage from the ground. Performing at least a half squat, push forcefully through your heels or middle foot, extend your arms upwards and your body straight. The key to this exercises is being as explosive as possible to generate enough force. If ever you have seen a big hitter’s swing in slow motion you will notice a ‘springing’ or extending up from the ground as you get towards impact, that is the power stored in the loading stage being forcefully unleashed!

Give these exercises a try and get the feeling of using the ground properly, the next time you go to the range try to encorporate these feelings into your swing and watch your striking and distance improve greatly!


If you liked this then make sure to check out my other posts here for more great golf exercises, workouts and tips.

If you have any requests for topics to cover or specific exercises / workouts then leave a comment below or on social media and I will do my best to provide a post or answer to them all.

Make sure to like my page on facebook and follow on twitter and instagram, all linked at the bottom of the page and to the side.

Subscribe to my newsletter to get great golf exercises, workouts, tips and motivation directly to your inbox! Also when you subscribe, I kick things off with a completely FREE Plyometric Power Home Workout pdf for you to make some swing speed gains with straight away! Click here to subscribe and get ripping those drives!

Simple Golf Exercises To Hit The Ball Further

People who can hit a golf ball a long way are worshiped as gods by some, Its time to gain some yards, bomb some drives and rightfully take your godly status! 

Gaining distance doesn’t have to be a complicated process, consistently perform a few simple exercises which effectively target the right areas and boom, job done! No need to change your swing or find that “secret trick to gain distance” bunch of crap that you see advertised everywhere, just put in a little bit of hard work with the right movements, that’s it. In my opinion simplicity is best, you can start to get more complex with your exercise selection when your progress stalls, why jump in at the deep end and loose all those easy distance gains?!

I’m going to show you my go-to, basic exercises & stretches that helped me build a lot of my distance when I first began training. Some of these require an exercise band, a very cheap piece of equipment which is essential if you are serious about gaining distance. A dumbbell would also be handy but not essential. I usually perform these exercises in the gym but to show you how easy it is to do them at home I have done them in a cramped room!


Push up – we start of with a simple move that will build upper body strength, power and co-ordination. 3 sets of 10 – 15 reps.

push up.PNG

Pause squat – this is a mixture of a strength/power builder and a mobility exercise and can be performed with a dumbbell held in front of your chest for extra resistance. Holding the position at the bottom will get a deep stretch throughout the hips and lower back, sore spots for most golfers. Simply squat down so your hip crease is at least level with your knees and hold this position for 5 slow breaths, push through your heels to stand back up and repeat. 3 sets of 10 reps.

pause squat.PNG

Upward band wood-chop – standing on one end of a cable and holding the other in both hands in front of your chest, slowly rotate your whole core as you lift your arms above shoulder height, keeping your core braced at all times. Return to the start position and repeat. make sure to perform on both sides for even development. 3 sets of 15 reps each side.

upward wood chop.PNG

Downward band wood-chop – Same as above but starting with band attached above shoulder height, here I attached it to some hooks on the door. Again 3 sets of 15 reps each side. (both of these wood-chop exercises can be performed with a dumbbell instead of a band in the same way)

downward-wood-chop

Band resisted swing – with the band still attached high, set up in your golf posture while holding the band making sure it is moderately stretched. perform a backswing and let the band become loose, now swing down with your hips and shoulders as you would in your real golf swing keep going until your arms reach just past impact and hold this position, you should feel  stretch and contraction through your hips and core. 3 sets of 12 holds, perform on both sides again to promote even development.

band-swing-resist


These are my go-to exercises for increased distance, as you become move advanced in your training experience you can add more complex movements. Perform them one after the other in a single workout 2 -3 times per week with at least one day off between.


If you liked this then make sure to check out my other posts here for more great golf exercises, workouts and tips.

If you have any requests for topics to cover or specific exercises / workouts then leave a comment below or on social media and I will do my best to provide a post or answer to them all.

Make sure to like my page on facebook and follow on twitter and instagram, all linked at the bottom of the page and to the side.

Subscribe to my newsletter to get great golf exercises, workouts, tips and motivation directly to your inbox! Also when you subscribe, I kick things off with a completely FREE Plyometric Power Home Workout pdf for you to make some swing speed gains with straight away! Click here to subscribe and get ripping those drives!

 

Golf Performance Elements & How To Develop Them

HomehereHomeEveryone wants more distance in their game, its in the nature of it, longer hitters get better opportunities. Look back over the years and more often than not the best golfers in any given generation were also the longest, obviously there are exceptions but generally its true. In the modern game there are long hitters left, right & centre, they train like athletes because they realise what an impact it can have on their game and ultimately their scores.

Training for golf can be as simple or complex as you want to make it, there are multiple performance elements to improve but if you are new to training then basic, broad range workouts are just fine to get the ball rolling (good pun eh? ha!) In this article however, I’m going to give you an overview of the different performance elements and how to train to improve them.

First up we have muscle hypertrophy or muscle building. Now you may be thinking golfers aren’t supposed to get too bulky, in my opinion this is a myth and to actually get too big to swing a golf club effectively would be a mean feat! A bit of extra muscle will really help with all the other performance elements. To concentrate on muscle hypertrophy focus mainly on compound exercises (exercises using more than 1 joint and therefore multiple muscles) and work in the 6 – 15 rep range (nice and broad as most rep ranges will have some effect anyway)

Next up we have strength. Strength in the golf swing allows you to be better in control of the club and ultimately the ball, it also is important for speed which will be covered later on. Building some muscle will usually result in some strength gain anyway however we can really build some strength by training exclusively for it. Again, compound lifts are the best, that’s squats, deadlifts, over head exercises, bench press, rows etc. Rep ranges of 6 or below for 3 – 8 sets will do the trick here, make sure not to fail too many reps as we want to create some quality neural signals to each of the required muscles.

Speed! Everyone’s favourite, I like to build speed by performing explosive movements. Plyometrics are great, exercises with medicine balls, explosive reps etc. Basically anything that is really explosive and at a weight that takes a good amount of effort to move. I have a few good workouts specially for this, here is a medicine ball speed workout from a recent post & if you subscribe to my newsletter here you get a free Plyometric bodyweight workout PDF. Speed training should be kept to low reps and high sets e.g. 6 sets of 3 reps is a good structure that I have used many times. You want to be moving at maximal speeds and too many reps equals fatigue and less than maximal speed. Strength + Speed is the elusive equation of power, make sure not to neglect one or the other when looking to increase your power output and distance!

Mobility and flexibility, I will have new articles up covering this topic so stay tuned for those! Mobility  and flexibility are what allow you to move your body effectively and not develop injuries, it is a major part of golf training that is often overlooked.

Endurance. Building some level of overall fitness will do wonders for your game, not only will you have more energy and more mental focus but you will find it much easier to make the same swing on the 18th tee as you did on the 1st making for a huge advantage when it comes to closing out rounds. Cardio is the way forward here, many different ways to go about it and I will be posting an in-depth article covering the best approaches soon.

There you have the main performance elements for golf, I will be writing guides for each detailing the best exercises, workouts, rep and set schemes and progression methods. If you don’t want to miss out then subscribe to my newsletter here for great content straight to your inbox!

If you liked this then make sure to check out my other posts here for more great golf exercises, workouts and tips.

If you have any requests for topics to cover or specific exercises / workouts then leave a comment below or on social media and I will do my best to provide a post or answer to them all.

Make sure to like my page on facebook and follow on twitter and instagram, all linked at the bottom of the page and to the side.

Subscribe to my newsletter to get great golf exercises, workouts, tips and motivation directly to your inbox! Also when you subscribe, I kick things off with a completely FREE Plyometric Power Home Workout pdf for you to make some swing speed gains with straight away! Click here to subscribe and get ripping those drives!

Golf Exercise – Full Body Dumbbell Home Workout

Get yourself some Dumbbells Here

A lot of people that I talk to about working out for golf tell me that they prefer to train at home, mostly because it is more convenient and they find it easier to stick to a training schedule that way, you also never have to wait for any equipment! Workouts at home can be just as effective as at the gym and can be performed with limited equipment, the routine I will detail in this post only requires a pair of dumbbells like these (click for link)

This routine is a full body workout and contains exercises designed to increase strength, power, stability and also some muscle hypertrophy (muscle building). It covers all the major muscles that will help you in your golf swing, legs, glutes, low back, upper back, shoulders and core. These muscles will help give you a strong, stable base to make a powerful swing from and some serious distance!

The weight for each exercise should be moderately heavy and so that reaching the required reps is a challenge, when you can perform the required number of reps you should add weight and build back up again. between each exercise take 60 – 90 seconds rest depending on how hard you found the previous set. This workout can be performed every other day for as long as you are making progress or it can be added to your workout schedule with other training sessions.

So here it is:

1. Goblet Squat – 3 sets of 10 reps


Holding a dumbbell in both hands and against your chest for support, push your hips back and squat down until your knees reach at least a 90 degree angle. Try to keep your chest up and torso as upright as possible. From the bottom of the movement, push explosively from the middle of your foot.

2. Push-up to Row – 3 sets of 12 reps


In push-up position, resting on Dumbbells, perform a push up then immediately row one of the Dumbbells to your chest and then the other. Make sure to keep your core braced at all times and perform the rows in a controlled, smooth movement.

3. Half Squat Push Press – 3 sets of 10 reps


Holding both Dumbbells at your shoulders, perform a half squat and then explosively push through the middle of your feet in a jumping movement and press the weights overhead in one motion. Slowly lower the weights and repeat.

4. One Leg Romanian Deadlift – 3 sets of 10 reps


Holding both Dumbbells in your hands and with one leg bent slightly in the air, bend slowly from the hips with straight arms and making sure to keep your back as straight as possible, when you feel a nice stretch down the back of your legs slowly extend back to the start position, squeezing your glutes all the way.

5. Rear Delt Fly – 3 sets of 15 reps


Bend over as close to parallel to the floor as possible, if you have a chair that you can rest your chest on at this angle then that’s a great tool, if not its not essential. In order to fully stimulate the rear delt you have to have the opposite of ‘good’ posture, allow your shoulders to roll forwards and your shoulder blades to separate. From this position you simply raise your straight arms to your sides until they are parallel to the ground. The weight you will need for this is to be fairly light as going heavy Puts you at risk of injury.

6. Dumbbell lunge – 3 sets of 15 reps (each leg)


Holding Dumbbells in each hand at your side, take a large step forward with one leg and drop down into a lunge, push back up with both legs then switch legs and repeat for 15 reps each leg.

7. Russian Twists – 3 sets of 15 reps (each side)


Laying on your back and holding a dumbbell in both arms I front of your chest, sit up and raise your legs. When in this ‘contracted’ position, twist your torso and the dumbbell to the left and then all the way round to the right. Repeat this for 15 reps each side.

The you have it, a full body workout to get you strong, stable and bombing those drives! This workout works really well when combined with my Plyometric Power Home Workout which you can get absolutely FREE here when you sign up for my newsletter which gives you exclusive free workouts, exercises and tips straight to your inbox!

Get yourself some Dumbbells Here

Check out my other posts here on great golf exercises, workouts and tips.

Make sure to like my page on facebook and follow on twitter and instagram, all linked at the bottom of the page and to the side.

Subscribe to my mailing list to get great golf exercises, workouts, tips and motivation directly to your inbox! Also when you subscribe, I kick things off with a completely FREE Plyometric Power Home Workout pdf for you to make some swing speed gains with straight away! Click here to subscribe and get ripping those drives!

Golf Workout Series – 4 Exercises For Powerful Legs

Ahh leg training… many a hard, painful session has been spent training legs. In my opinion your legs and glutes are the engine of your golf swing, the stronger and more powerful your legs are, the more explosive speed you can generate and generate it in a controlled manner.

I like to think of my legs as literally an engine, if you have relatively weak legs, let’s say a 1.2 litre engine, how do you expect to generate a huge amount of speed? That’s where golf specific training comes in, if you build those 1.2 litre legs up to some strong 3.5 litre V8’s then you are looking at some serious speed in your golf swing!

Equally, if you have a fast swing but don’t have stability in your legs then you have a WILD swing! Your legs are your only connection with the ground and they are the base of your swing, make it a stable one.

Here are 4 of my favourite exercises for strong powerful legs, they have helped me and my golf massively.

1. Squats

Some of you will be screaming “obviously!” But I can’t stress enough how good squats are for not only your legs but your core and posterior chain too! A barbell or any free-weight squat (like a goblet squat with a kettle bell or dumbbell) will build huge amounts of strength and will also help to strengthen the small stabilising muscles all throughout the legs, these are the ones that are usually missed when using machines as they are fixed in the plane of movement, a free-weight back squat is literally all on you and your body has to keep everything balanced. Another great benefit of the squat for golf is that it trains a good movement for the start of the down swing, so many powerful golfers have a slight ‘squat’ at the transition, Tiger and Rory for example. Now I’m not saying you should actively try to do this but the movement pattern of squats alone has helped me to keep my hips back in the downswing as I had a tendency to early extend and pull my butt in towards the ball. Give squats a go, even if you start with no weight at all to get the form down, you won’t regret it! I usually like to train the squat in a moderate rep range to get a good mix of strength and hypertrophy, around 5 – 8 reps for 3 – 5 sets.

2. Deadlift

Now, I have mentioned this in the Back training post in this same series, you can check that out here. And for good reason, the deadlift is one hell of an exercise! It will build total body strength, and it gets you really using the ground to generate power, as you literally have to lift from a dead stop. It targets mainly the hamstrings back and glutes. When performing the deadlift, always make sure to learn decent form before adding too much weight, it is one of the safer exercises in terms of going to heavy however, if it’s too heavy it’s not moving off the floor! You can perform variations on the deadlift, one of my favourites to bring a bit more hamstring into it is the stiff leg deadlift, where you perform a deadlift with a lighter weight, set up with a minimal bend in your knees and keep it the same angle throughout the whole movement so you aren’t using any ‘push’ from your quads. The deadlift is a movement I like to train heavy and rarely go above 5 reps but be warned that it is a hard lift to recover from so don’t push too hard close to playing an important round of golf or you may regret it!

3. Dumbbell Lunges

Dumbbell lunges are my go-to exercise when I want to build stability, they are exceptional for it. If you have never performed them before then you will know exactly what I mean when you do! Dumbbell lunges are great for building solid legs, they are a nice mix of quad, hamstring and glutes and you get a good stimulation in the abs too! Sometimes I like to mix it up a bit and hold a kettlebell or dumbbell at my chest, this makes the exercise even more unstable, great for those small stabilising muscles. I like to hit these for a 3 – 4 sets of 12 – 15 and get a good pump and really fatigue the muscles.

4. Box Jumps

This is where the real explosiveness comes into play! One of my favourite plyometric exercises. Starting with a relatively low box and getting the sequencing correct, work your way up to a box you can comfortably jump 3 – 5 times per set, I like to perform at least 5 sets, then try to make incremental gains, small gains in this exercise relate to huge gains in explosive power! This is one of the best ways to train for power (strength / speed) and has a great carry over effect into golf, the best players in the world use the ground to really spring through the hitting area, creating huge amounts of speed in the process. This exercise will compliment the first 3 on this list really well, putting all that new strength and stability to good use.

There you have my 4 best exercises for supreme power inducing legs! you can perform all 4 in one workout or spread them out depending on how you like to train.


Check out my other posts here on great golf exercises, workouts and tips.


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