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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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!

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

 

Golf Fitness – Medicine Ball Full Body Workout!


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

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

So here is the workout!

1. Explosive Power – Medicine Ball Slam!

These are as fun as they sound and look!

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

3-4 sets of 8 reps

2. Full Body Strength – Squat to Press

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

3 sets of 15 reps

3. Upper Body Strength – Rolling Press-up

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

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

4. Shoulder & Full Body Bracing – Front Raise

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

3 sets of 12 reps

5. Core Rotational Strength – Low to High Wood Chop

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

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

3 sets of 12 reps per side

6. Abdominal Strength – Med Ball Crunch

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

3 sets of 15 reps

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

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

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

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Golf Fitness – 4 Awesome Lower-Body Exercises


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

1. DUMBBELL / KETTLEBELL GOBLET SQUAT


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

2. DUMBBELL / KETTLEBELL LUNGE

 

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

3. DUMBBELL / KETTLEBELL LUNGE WITH ROTATION

 

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

4. SINGLE LEG, STIFF LEG DEADLIFT

 

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

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

Watch the video version on YouTube Here.

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

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

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

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

 

 

GOLF FITNESS – SHOULDER POWER & STABILITY WORKOUT

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

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

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

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

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

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

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

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

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

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

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

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

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!

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

Read part one here – My Journey To 300 Yards+ It is a brief overview of what the series is about!

Part 2 – Building The Foundations!

You cant fire a cannon if its on wheels, equally you cant build a golf swing powerful enough for 300+ yards without first putting in the work to build up a base level of strength. Now this doesn’t mean you need to be bench pressing 120 kilograms or squatting 200 but you do need to put an emphasis on strengthening your whole body, from head to toe.

The best way to achieve this is by putting an emphasis on big, compound movements. They effectively train multiple muscles at the same time and are generally excellent movement patterns to get stronger at. In my own personal training I used big exercises like squats, lunges, deadlift, overhead press, bench press, rows, push-ups, chin-ups, planks and resistance band rotations. I found the more I focused on these the more my base level strength grew and I began to see a difference on the course without even training for power or speed.

Some of my favourite and most recommended strength exercises for golf are as follows:

  • Dumbbell / Kettlebell Goblet Squats – Hold a dumbbell or kettlebell in both hands against your chest, squat down nice and deep making sure to keep your chest up, push hard ‘through’ the ground back to the start position.

 

 

  • Barbell / Dumbbell Over Head Press – Holding a barbell with a shoulder width overhand grip, rest the barbell just above the collar bone. Move your head backwards out of the way and push the barbell in a straight line above you, as the bar passes your face bring your head back to where it was at the start. finish the movement with your shoulders ‘shrugged’ slightly. make sure your elbows stay under the bar at all times.

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  • Alternating Dumbbell Chest Press – Laying on a bench or exercises ball, hold a dumbbell in each hand with arms straight and above each shoulder, slowly lower the right dumbbell down towards the nipple level of your chest, when the dumbbell makes contact with your body push back up to the start position and repeat on the other side.

 

  • Rotational Planks – in plank position but on hands instead of elbows, lift one arm off the ground and rotate your whole body 90 degrees extending that arm up into the air, hold for a second and then return to the start position, repeat on the other side.

 

Performing these with decent progression (increasing the weights or reps) will give you great results and prepare you for the next part of the journey to 300+ yards, turning this strength into speed and power!

Give these exercises a go and let me know how you got on in the comment section below, I would love to hear what you think and share your own journey to 300 yards! Part 3 of this series will cover building explosive power into your golf swing and generating speed!

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

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

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

 

 

Golf Workout – Train Like Rory

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

The workout

1. Warm-up –

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


2. The power move – Deadlift

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

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


3. The Explosive Move – Box Jumps

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

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


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

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

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


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

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

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


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

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

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


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

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


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

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

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


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

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

Dumbbells – TNP Accessories Dumbbell Weights Set 30KG

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

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

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

Please note that if you click through any of the amazon links and buy anything at all or start an amazon prime or Audible free trial, we will get a small kickback, this is a great way to support the site and ensure we keep bringing you great free content like this, Thank you!

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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.

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