Best Golf Exercises – Push Press For More Power In Your Game!

I received an email this morning from a visitor to my site asking what are the best workout / exercises to perform over the winter (fast approaching here in the uk) to help improve his game.

Now, I don’t believe the exercise selection should be any different whether you’re in the off season or the middle of summer, the other training variables take care of that.

This did however give me an idea for a new series of articles, The Best Golf Exercises series will dive into the details of the most effective exercises to improve your game including the benefits to your game, most effective rep ranges, variations on the exercise, home workout equivalents and more!

The series will cover the exercises that actually matter and will make a noticeable difference to your performance, no nonsense! I definitely won’t bog you down with bogus movements that involve stuff like one legged jumping on a gym ball whilst juggling knives….. you know the ones I mean! 

Make sure to subscribe to my newsletter here so you don’t miss a single one!


The first exercise on the list is the mighty Push Press!

The push press is an amazing exercise for your whole body, it builds strength, explosive power, stability and shoulder mobility all in one simple movement!

Because it is a movement which utilises the full pressing motion of the shoulder joint it will train all three heads of the deltoid (shoulder muscles) and the smaller stabilising muscles around the joint, which help to keep it healthy and less likely to be injured. Another benefit of it being an overhead movement is that your centre of gravity will be rising higher as you press the weight and therefore your entire body will be bracing to keep you stable, this ensures a full body stimulation of key muscles in the golf swing, the ones which will help you control your body, so hopefully less time in the tress looking for balls!

Now my favourite reason for this exercise! The movement is all about explosive power, if you don’t generate the necessary speed and body momentum, the weight isn’t moving! Studies on field athletes have showed the push press to build more speed and power than a back squat! (not that back squats aren’t amazing, you should be doing them right now…. go on…right now!) The nature of the exercise – pressing a heavy weight over head – is guaranteed to increase your strength and muscle hypertrophy, all this adds up to some serious club head speed and we all know what that means! Oh yes, hitting it LONG!


The exercise is a simple one, it doesn’t take long to learn the proper movement but make sure you do take that time, its not worth an injury just because you jumped in at the deep end! Start out light, learn the proper form, add weight and make gains! Simple!

I am demonstrating it here with a barbell and dumbbells but it can be done with 2 kettle bells if that’s what you prefer.


Standing upright, hold a barbell or dumbbells shoulder width apart and level with your collar bone.


Bend your knees and push your hips back slightly so that you maintain perfect balance but are now in a quarter / half squat position depending on your build and flexibility.


Push explosively ‘through the ground’ and as you extend your body, push the barbell or dumbbells up in a straight line (your head must move back with a barbell to allow this straight path) you should explode in a jumping motion and so that you almost leave the ground for a moment at full extension.


Make sure to stabilise the weight for a second or 2 then slowly lower the weight back down to the start position, cushioning it with a slight bend of the knees, now repeat!

*One thing to note is elbow position, try to keep them ‘tucked’ under the bar in the start position, so if I was looking at you side on your elbows would be ever so slightly in front of the bar, this may make you feel as though you are pushing slightly backwards, you wont be, this is just a safer position for the shoulders to press from. make sure to return to this ‘tucked’ position on the decent of every rep.

The Push Press is best when done at medium to low reps, meaning it is heavy enough to achieve the power, strength and speed we want from the exercise. I personally like to train around the 4 – 6 rep range for as many as 5 sets. the weight should be heavy enough to be a challenge but also so you can complete all the reps explosively, if you are grinding a rep out you aren’t building speed and you’ve gone too heavy.

Because it can be done with dumbbells as well as a barbell, it is ideal for someone who likes to train at home, there are no real differences between the barbell and dumbbell variations except usually you can’t lift as heavy with the dumbbells because it is harder to stabilise one arm on its own, which could be another benefit if you have a particular imbalance between arms.

In my opinion every golfer who is serious about improving their performance on the course should have the Push Press firmly in their workout routine, its a crime against your scores (and clubhead speed) not too!

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

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!

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

 

 

Shoulder Mobility For A Better Swing Path

One common problem found in golfers is not having the required flexibility to get into good positions in the golf swing.

Not being able to use the right arm effectively is one of the main problems I see, the right arm is important for creating a powerful and controllable swing path on the backswing and even more importantly, the downswing.

The problem stems from A lack of mobility in the shoulder, the picture below demonstrates poor shoulder mobility:

Bad shoulder mobility

This makes it very difficult to get into a good position at the top of the backswing and usually ends up with the right elbow pointing behind you too much (for a right handed golfer) instead of being more down towards the ground.

Good shoulder mobility
Right elbow in a better position
 

It also makes it very difficult to get the right elbow in front of the right hip (right handed golfer) on the downswing and shallowing the plane, getting this move right prevents the club from getting too steep or getting ‘stuck’ behind you, 2 situations that make consistency very hard to achieve!

Increasing shoulder mobility can be achieved with some very simple stretches, I will show you some effective stretches for the shoulder and surrounding muscle groups that can hinder the mobility.

Behind your back shoulder stretch – I perform this with either a towel or a golf club but you can use anything you see fit, with one arm behind you from below and the other from above, attempt to touch both hands together. Holding a golf club in both hands is great because you can slowly inch your way to a deeper stretch.

Both shoulders being stretched

External rotation stretch – This stretch has helped me a lot, it shouldn’t be over-done to start with, work your way up to a deep stretch on this one. Holding the head of a golf club in one hand, spin it so the shaft is laying along your forearm. Now bring your arm up as seen in the example pic below, with your other hand, gently put pressure on the grip end of the club to feel a good stretch throughout the shoulder.

Rotational shoulder stretch

Lat & shoulder stretch – This targets the front of the shoulders and also the large Latissimus Dorsi muscles which, when tight, can contribute to poor mobility in the shoulders. Simply place both palms on a wall infront of you and take a step back, leaning formards until you feel a nice stretch down through your shoulders and each side of your upper back.

Stretching the shoulders and lat muscles

Biceps & chest stretch – This one is a killer if you are tight in the biceps and chest area! Standing side on to a wall, place your palm against it with your fingers pointing to the floor, the higher your hand on the wall, the deeper the stretch. The chest and biceps can internally rotate the shoulders when they are tight which impeeds shoulder mobility and hinders good posture in the golf swing in general.

Chest and biceps stretch

All of these stretches will help you to have a more healthy, mobile shoulder joint which should help you get into better positions in the golf swing. I usually do these after each workout session but they can be performed at any time and are a great way to warm up the shoulders before playing or practicing golf.

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 any of my social media.
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 Fitness – Mental Benefits Of Training For Golf

With the Ryder Cup under way today, it got me thinking about all the performance elements that these great players possess. It obviously takes a lot of skill but also physical ability, mental focus / strength and confidence, all three of these are ‘bonus’ benefits from training!

The most obvious is the physical benefit, strong, explosive muscles in the right places will help you with many aspects of the game, distance, stability and control just to name a few. Along with all these benefits comes confidence, hitting towering drives past your playing partners / opponents gives you an edge over them, in match play I have seen first hand the effects of this kind of ‘intimidation’ my opponent starts to swing harder in an attempt to keep up and looses any rhythm! Also, having the stability and control when external factors are against you really helps your confidence grow, if the wind is howling yet you have built a solid, stable base and strength required to hit stinging punch shots, you feel like you can take on the world!

Other boosts to mentality and confidence come actually in the gym or at home, wherever you prefer to work out. It takes mental strength and resilience to keep pushing for progress in training sessions, something you build up as you initially start training. Getting that final rep on something like squats is a real mental battle, your body is telling you to stop but you know that for the best gains you have to dig deep and push harder! This has served me well on the golf course, many times things have seemed to be going against me, you may have had a stretch of bad holes or be down in a match, whatever it is it helps when you know you can dig deep for that extra something.

There is nothing that boosts confidence like feeling strong and powerful, if you are standing over the ball and you feel strong and like you have complete control over your swing, you can be unstoppable! I believe this is why Rory McIlroy loves to train for golf so much and we all know how good he can be! Another confidence booster is realising what you are actually capable of, when you are stuck at the bottom of a squat or a deadlift just wont budge, and you manage to tap into that something extra inside of you, you start to really believe in yourself. Believing in yourself is priceless in golf.

Forgive me if I sounded biased or overly passionate! I really do believe that specific golf training helps you in many aspects of your game, not just the physical. If you like the sound of all this but are new to working out then Check out my other posts here on great golf exercises, workouts and tips. In my last post I outlined a great home workout that strengthens your whole body and only requires a pair of dumbbells! I also offer a FREE bodyweight plyometric (don’t worry, its not too complex) workout when you subscribe to my newsletter which brings great golf exercises, workouts and tips straight to your inbox! Details are just below.

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.


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!

Home Workouts For Golf

Building a strong, stable and powerful swing doesn’t require a gym and lots of equipment, sure if you have a membership and enjoy going to the gym then that’s great, I regularly go to the gym. When I’m short on time however I love working out at home and I know many people who built some serious performance into their game the same way.

There are many ways to structure these workouts, depending the equipment available. one of my favourite ways to build explosive power is through Plyometric training. Plyometric exercises are usually bodyweight movements that are explosive and where the targeted muscles exert maximum force in short intervals of time, with the goal of increasing power (speed-strength) This training focuses on learning to move from a muscle extension to a contraction in a rapid or “explosive”  manner . That’s the science way to say it but basically its moving your body as forcefully as possible.

Plyometric exercises are great as they don’t require any equipment and are all bodyweight exercises which are perfect for golf specific workouts, mainly because they train you in exactly that – moving your bodyweight and building the necessary strength and stability to do so effectively, exactly what you are doing in a golf swing.

You can get a FREE copy of THE PLO POWER HOME WORKOUT pdf here just by subscribing to my free workout newsletter which gives you great exercise and workout tips. Make sure to do it soon as I will be sending out lots of new home workouts! You can unsubscribe easily at any time.  

Besides Bodyweight and plyometric bodyweight exercises, there are a couple of great bits of equipment that I would highly recommend anyone who is serious about their home workouts to invest in.

The first is an exercise band, they come in varying strengths, I have a few different ones as they are great for a whole load of exercises, definitely a must have! I also recommend getting a kettlebell as one of the best exercises you can do for your posterior chain at home is kettlebell swings, they are also very versatile and can be used in other exercises such as goblet squats, one arm shoulder press and rowing movements too. The final piece of equipment I recommend is a pull-up / chin-up bar, now you might be thinking “how will that help golf?” well it is one the best ways to build total upper body strength and stability and, believe it or not it is also very versatile! I also highly recommend investing in some dumbbells, you can pick them up second hand really cheap and adjust the weights accordingly. There are a few extra bits of equipment that would also be great but are non essentials, these include an incline-able bench, a barbell and a medicine ball.

With these essentials you are well on your way to Golf home workout greatness! It doesn’t take long to see the benefits in your game either, longer drives, a more stable and powerful swing, better overall fitness and endurance are all side effects of Golf specific home workouts! Make sure you are subscribed to the workout newsletter (link here) to get new home workouts sent straight to your inbox!

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 Strong & Healthy Shoulders

Every sport that involves the upper body requires strong and healthy shoulders, golf is no exception. There would be nothing worse for your game than a rotator cuff injury or any kind of debilitating shoulder injury for that matter. Without a fully functioning shoulder, you aren’t going to be making the best possible swing you could. So here are the 4 best exercises I have found to build up strength and power in the shoulders and also keep the muscles, tendons and joint healthy:

1. Dumbbell / Barbell Over Head Press

The King of all strength and power moves for the shoulders. This works all three heads of the shoulders (front, side and rear deltoids) The key to getting the most out of this exercise is ensuring full range of motion, that means touching the bar on the top of the chest or bringing the Dumbbells down to shoulder level. This exercise can be used with a variety of different rep ranges, stick to 6 – 12 for a good mix of strength and hypertrophy (muscle building) or you can go slightly heavier with sets of 3 – 6 for a more strength / power workout.

2. Side Lateral Raises

These can be performed with Dumbbells or a cable machine. I prefer Dumbbells just because it’s easier to set up (just grab them!) These build up the side deltoids predominantly, great for maintaining stability in the golf swing and generating power through the ball. Side lateral raises come with a warning however, they must be performed safely as many of the ways shown in magazines and in fitness videos on YouTube show poor form which can lead to injury and impingement. The best way to avoid this that I have found is to perform them with your thumbs pointing upwards, towards the ceiling and bending slightly forward from the waist, this is a more natural way for the body to perform the movement.

3. Face Pulls

These are my favourite shoulder exercise, hands down! They can be performed with a cable machine or with excercise bands. Great for the side and rear delts and encorporating the complex structures around the rotator cuff and shoulder girdle. I usually put these at the end of a workout and perform a higher number of reps, usually around 15 but you can go higher if you wish, I don’t usually recommend going heavy with low reps on these. I like to focus on form and really getting a good contraction. Face pulls are superb for improving posture in the golf swing and in general and help even out imbalances between the chest and front delts and upper back. Overall a must for any golfer.

4. Internal And External Rotations

These have been in my shoulder training toolbox since I began going to the gym, they should be in yours too! It strengthens the tiny muscles in the rotator cuff, the ones that keep your shoulder joint stable and safe! I like to use Dumbbells but many people prefer cables and bands, personal preference really. This exercise is basically holding a dumbbell or cable with your upper arm against your side and forearm 90 degrees to it and rotate inwards or outwards. They can also be performed with your upper arm perpendicular to the floor with the same 90 degree bend at the elbow and again rotate from the shoulder. This exercise should be performed with a very light weight.

That’s it, the best 4 exercise for strong, powerful and healthy shoulders!

Check out my other posts here on great golf exercises for other body parts and muscle groups.

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 – http://eepurl.com/cfdCv-/ and get ripping those drives!