Deadlifts For Golf – Power, Distance & Control In One Move!

Deadlifts are one of the best exercises for any sport, golf is no exception! Watch the video on our YouTube channel where I discuss the conventional deadlift including technique and tips to perform it safely!

Deadlifts For Golf – Watch Here!

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Best Golf Exercise Ever? Your Shoulders Will Think So!

Imagine trying to play golf with dislocated shoulders…..just going to leave that there for a second or 2! Obviously that is a massive exaggeration, that would never happen, you would be straight to A&E but it helps highlight a point often overlooked by golfers, the health of your shoulders.

Your shoulder joint is a complex web of muscles, tendons and bones, all working together to be the most mobile joint in your body. This mobility is what allows us to do much of what we do with our arms an upper body (including playing golf) but it can also be a weakness, the muscles, tendons and bones are very easily injured if the structure of the shoulder isn’t sound.

Your shoulder is highly susceptible to muscular imbalances usually caused by too much sitting, hunching, training the anterior (front) of the body more than the posterior (back) or neglecting the to train the upper back and rear of the shoulders altogether! When you are out and about and look at the people around you, how many of them have good posture? How many stand tall with their shoulders back? I’m willing to bet not that many, the usual posture you see is a rounded upper back and shoulders rolled forwards and in towards the chest.

Now when we play golf, the shoulders play a pretty big role in the swing and you can see from some of the best players in the world that golf posture counts for a lot! If you have imbalances in your shoulder and bad posture in every day life, you don’t stand much chance of a decent golf posture and a good golf posture allows you to make a full turn and for the body and arms to work together in the golf swing.

The single best exercise for training the muscles in the upper back and rear of the shoulders that help you to get that perfect posture is the Face Pull, it can be done with a cable or a resistance band which is my preference as you can activate more muscles.

method golf fitness exercise face pull

Method Golf Fitness Exercise Face Pull

  • Make sure to attach the band securely, you don’t want one of those to the face!
  • Keep your back straight and hold the band at arms length, the band being tight.
  • Relax the shoulders before you start the movement.
  • Slowly pull the band towards your forehead and pull your hands apart at the same time.
  • Finish the pull when you reach the ‘double bicep pose’ and hold for a second.
  • Slowly return to the start and repeat, simple!

That’s how easy it is to have strong, healthy shoulders! Watch the video on the Method Golf Fitness YouTube Channel where I talk you through the movement and things from this article, make sure you subscribe while you are there!

If you don’t have a resistance band, why not? They are really cheap and super versatile, get one from amazon like this – Resistance Bands

Let me know what you think is the best golf exercise ever by commenting below!

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The Real Reason Lifting Weights Helps Your Golf Swing.

When you think of someone lifting weights you probably picture a huge, musclebound monster performing bicep curls with an ungodly amount of weight. In reality sportspeople have been reaping the benefits of lifting weights more and more in recent times, Tennis stars are able to squat almost 3 times their bodyweight and Golfers can perform pull-ups with added weight for reps. When you take a look at any top sportsperson there will be a rigorous strength & fitness routine as one of their top priorities.

This may come as a surprise as most of these sport stars aren’t hugely developed muscularly, they are seriously strong but usually not seriously muscular, this is because they are taking advantage of the main benefit of sports specific training, improved neural efficiency. In a nutshell neural efficiency is the rate at which your brain communicates with your muscles and the amount of muscle fibres the brain communicates with, meaning if you train and get stronger your brain is telling more muscle fibres to contract and faster!

This is what we want to achieve as golfers, being flexible and strong is key. Don’t get me wrong, building muscle is fine and actually needed after your strength gains come to an plateau, as long as you maintain the flexibility required.

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So how do we train to stimulate improved strength? With relatively low reps of heavy, multi joint movements like the Squat, Deadlift & Overhead Press. Many athletes train in a way which minimises the amount of fatigue built up over time so they can practice their skills and perform on ‘game day’ with no negative effects from their training. They do this by performing multiple sets (3 – 5) of 2 – 3 reps of an exercise like deadlifts with a weight that is heavy but they feel could be done for at least 4 – 5 reps, this ensures they never reach failure on the exercise, the worst thing for strength gains, and always have room for continued gains as they slowly increase the weight over time.

Bear this in mind next time you head to the gym and jump on the pec deck for 3 sets of 12, is that really going to help your golf game or improve your overall strength? I think you know the answer! If you need a helping hand with your training don’t hesitate to contact me with any questions, either by commenting below or sending me an email from the contact page of this website. I am also very proud to announce that I will be releasing a beginner golf workout program very soon which will help you in your journey to a better game so make sure to subscribe to the mailing list to stay up to date on the release, you also get all the new articles sent to your inbox and news and offers exclusive to subscribers!

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Is Your Golf Game Lacking In Distance?

Distance can be a sore subject for some golfers, when you are always the shortest hitter in your fourball its no fun at all!

Many golfers hear that ‘technology’ is making it too easy nowadays, just watch the golf on tv, the players are dominating golf courses and making some unplayable due to them being judged as too short!! In my honest opinion, technology is helping but less than you might think. The guys on tour are fitter, stronger, more athletic and flexible than their counterparts of years gone by, this is the main difference between weekend warriors and the pros.

If you feel like you are lagging behind in the yardage department then fitness is definitely the best way to improve in my opinion! Golf is way more fun when you hit it long!

Check out some of these great golf distance, exercise and workout articles and get ripping those drives down the fairway!

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Golf Fitness – 3 Deadlift Variations To Bring Some Power To Your Game!

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Before we get to gaining yards I have some exciting news! I have been working hard on a beginner golf training program! Its going to be awesome and will take you all the way from a complete novice to training specifically for better performance on the course, increasing power, building strength, core stability and speed! I’m really excited to share it with you, it will be available as an E-book and is almost ready! Make sure you are subscribed to the Method Golf Mailing list so you stay up to date with the release and get a special, subscriber only discount!! Now that’s out of the way – on with the article!

Watch the video version of this article here!

Training for distance is a popular subject, golf is so much more fun when you are playing well but even more fun when you are playing well and feel like you can really take on the course, hitting it long and creating opportunities for birdies and eagles!

In this article I will show you 3 awesome deadlift variations that are sure to increase your strength and inject some power into your golf swing!

The first exercises on the list has to be the Classic DeadliftThe standard deadlift is one of the best tools available to anyone training for sport, golf is no exception. Synonymous with power lifters and strongmen, the deadlift can sometimes be seen as a brutish exercise, it is one of the best overall strength builders however and you should drop any preconceived thoughts you have about the deadlift immediately, I mean, if Mcilroy and virtually every other tour pro think its good for their golf game, there must be something to it!




The Deadlift builds your ability to move powerfully from a dead stop, as the name implies! This makes the deadlift fairly unique as it is one f the few exercises where momentum cant be used to ‘cheat’ the weight up, so if its too heavy for you, its not going anywhere! The dead stop and heavy nature of the move means it builds strength like no other, meaning speed in your golf swing and yards out on the course.

The form for the deadlift and all other variation is fairly simple, the most important thing is to start of light and build up slowly so you get used to the movement before you try and test yourself!

  • Make sure to start with feet shoulder width apart (personal preference but start there and adjust as you see fit)
  • The bar should sit in line with the middle of your foot and you should grab the bar where your arms comfortably hang.
  • Brace your core meaning breath in and force down and out into your stomach.
  • Drop your hips slightly and then, keeping your back in a nice neutral position, push through your heels, thrust your hips forwards and extend your whole body to the finish.
  • Make sure to lower the weight slowly and under control, never perform a ‘touch and go’ rep, always set the weight down and start from a dead stop.

The deadlift is a strength move so to get the most out of it I usually recommend sets of no more than 5 reps, usually for 3 – 5 sets.

The next variation is The Stiff Leg Deadlift This is one of my favourite golf exercises, it is a deadlift but without using any leg extension, this limits the amount of weight you can use but builds strength in the hamstrings, glutes and lower back, perfect for your golf swing. The form is virtually the same as a standard deadlift but the hips stay high, the knees have a small bend in them and this is maintained throughout the exercise.




The stiff leg deadlift is always great in any golf workout because it has another benefit that helps almost all golfers, it is an amazing way to stretch and mobilise the hamstrings and hips! Almost everyone spends a good portion of the day sat down and as a result can have tight hips, hip flexors and tight, weak hamstrings, this exercise will help guard against all of those!

Perform these for 3 – 4 sets of up to 8 reps as this will be a lighter exercises and going to heavy on this doesn’t bring the best results!

The final variation may seem strange to you but trust me, it builds power and  lot of it! The Deficit Deadlift. This variation is a standard deadlift but with your feet elevated, this means the bottom part of the lift is much harder and again, you probably wont be able to use as much weight as the standard deadlift. This is an awesome golf exercise because it builds strength but also will help you lift more weight in the standard deadlift, meaning even more strength!


The form is the same as the standard deadlift but you are standing on a stable weight plate or platform, as you progress you can move to 2 weight plates to make the exercise even more challenging. As with the standard deadlift, I like to perform these for 3 – 5 sets of no more than 5 reps.

make sure to watch the video version of this article on YouTube here and while your their, subscribe to the channel for more golf fitness videos!

If you enjoyed this then check out more of my exercise  , workout and distance articles and leave me a comment below to let me know your thoughts and if you tried any of these exercises for yourself, I would love to hear how you got 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!

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 – 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!

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!

‘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:

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!

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!