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.

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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!

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!

Best Golf Exercises – Deadlift (My All Time Favourite!)

The absolute raw strength and power move that is the deadlift is the latest in the Best Golf Exercises series, the previous 2 articles covered the powerful push press and the king of kettlebell moves – the kettlebell swing! (click on each of the exercises to read those posts)

I am a self confessed deadlift lover! There, I’ve said it! If I see a workout program that doesn’t have deadlifts at some point during the week (barring some home workouts) then i’m immediately put off.

The deadlift stimulates and strengthens pretty much every muscle in your entire body, not to mention the awesome direct effect it has on key golf muscles – quads, hamstrings, glutes, lower back and your core! The deadlift will get you using the ground more effectively too as it is your only source of power to get that weight moving off the ground. Putting some hard work into deadlifts is an amazing way to see some huge improvements in your golf fitness, you can expect plenty of power, core and leg stability and co-ordination from this exercise.

The deadlift is a relatively simple movement to learn but learn it you must! just with anything else, bad form can case a lot of issues with imbalances, injuries and lack of progress. One great thing about deadlifts is the inability to lift a great deal more than you should, if its too heavy, it wont leave the floor!

What does good deadlift form look like? Your feet should be spaced hip-width apart with your grip just outside your legs. Your back should be flat—neutral spine—from start to finish. The bar should remain in contact with your legs for the entire range of motion. Your hips and knees should move in unison to transfer the bar from the ground to an upper-thigh, locked position. You almost want to feel as though you are pulling backwards (behind you) only slightly mind! Lower the bar in a controlled manner, all the way to the floor, you should relax the bar on the floor and begin your next rep. Never stop before the floor in mid air and trying another rep!

A couple of great variations of the deadlift are

  1. The dumbbell deadlift, exactly the same but with dumbbells!
  2. Stiff leg deadlifts, same form apart from the legs have a slight bend at the knees and this remains constant throughout the movement, less weight for this one and it focuses slightly more on the hamstrings and glutes. Can also be done with dumbbells.

I love to perform the deadlift at least once a week, twice if I am recovering well. Due to its full-body stimulating nature and the fact it is a huge, heavy lift-it can take it out of you. One of my latest articles outlined a great strength workout for golfers, it implements the deadlift brilliantly, check it out here and give it a try!


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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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!

 

 

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.

 

 

Simple Exercises For Great Golf Posture

Posture in your golf swing is one of the few variables you can take complete control over and it can influence many things in your golf swing, good and bad. So don’t you want to make sure it’s as good as possible?

Well balanced posture

The areas I commonly see which can hinder good posture are:

    • Weakness in the upper back muscles and rear deltoids causing a rounded upper back.
    • Weakness in the lower back and tightness in the hamstrings causing a rounded lower back.
    • Instability in the legs causing an off balance posture.

    The problems these cause make a powerful and repeatable swing very hard to achieve.

    The following simple exercises will help you find a more athletic and powerful posture and a good base from which to make powerful swings:

    1. Band Face Pulls


    These really build up the small muscles in your upper back and shoulders to help stop your shoulders rounding forward too much.

    Attach an exercise band to somethig fairly solid, (you don’t want it ending up in your face!) lots of people find the door handle works great if you wrap it around. I like to kneel down so the band is around head height, hold the band in both hands outstretched I front of you, about a hands width apart. Pull your hands towards your face keeping your upper arm parallel to the floor, as you get close to your face, pull them away from each other. I find these work really well anywhere between 12 – 20 reps and give you a nice burn!

    2. Single Leg Romanian Deadlift


    Great for lower back and hamstring strength and the added bonus of getting a deep stretch in the hamstring. These will help with lower back rounding.

    Standing with one leg raised slightly off the floor and the other straight but with a slight bend. Bend forwards at the hip, making sure to keep your back in a nutral position and keeping the same slight bend in your leg. When you feel a nice stretch in your hamstring slowly reverse the movement and return to the beginning position. Repeat on both sides. This can be done holding a dumbbell or kettle bell for extra resistance. I like to perform these for sets of 8 – 12.

    3. Goblet Squat

    Goblet Squat

    If you have read some of my other posts you may be familiar with these, great for overall leg and core strength.

    Holding a dumbbell or kettle bell in place against your chest, keeping the upper back tight and upright and your core braced. Drop into a deep squat and push through your heels or middle of your feet (whichever feels more balanced) back to the starting position. Best served in sets of 8 – 12 reps!

    Give these exercises a try, they will really help you get into a better position to start your swing and hopefully lead to a more powerful, consistent one 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!

    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.

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

    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.

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    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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    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!