Best Golf Exercise Ever? Your Shoulders Will Think So!

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

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

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

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

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

method golf fitness exercise face pull

Method Golf Fitness Exercise Face Pull

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

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

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

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

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Improve Your Golf With These 4 Simple Exercises You Can Do Every Day

In my last post I detailed a great strength workout program for golf (read it here), there is no doubt that it brings great results however it does revolve around big compound exercises and unless you have a home gym set-up then it requires going to the gym. For some people this is perfect and the gains can be huge, for some people new to fitness however, this may be a large jump!

This article aims to bridge the gap, as a great start to your golf fitness and hopefully leading on to a workout similar to above! I am aiming to get you into good habits and performing basic exercises that will build up weak areas important for golf.

When you are new to specific exercises or just exercise in general, the most important thing is getting the form down! Bad form does the opposite to what you want, it teaches bad motor patterns, causes muscular imbalances and can cause injury. For these reasons, the exercises here are simple and easy to learn, they also give you a head start with learning good form habits for more complex lifts in more advanced workouts!

These 4 exercises are formulated into a routine that can be done daily, every other day or 3 times per week. I would recommend performing it as many times as possible to start with as they are low impact exercises and the more you practice the exercises the better your form will be, usually after around a month it is advised to switch from daily to every other day training as by now the sessions should be harder and some fatigue will build if you don’t get enough rest.

These exercises strengthen your whole body and the best part is, it should only take between 15 and 45 mins and is designed to be done at home! Easy!


So here are the 4 Exercises:

Exercise 1 – Bodyweight Squats – 3 sets of 10 reps


Exercise 2 – Push-ups – 3 sets of 10 reps


Exercise 3 – Exercise Band Face-Pulls – 3 sets of 10 reps

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Exercise 4 – Plank – 3 sets of 30 second planks 



The reps I have added next to the exercises are what I would like you to start with, each time you perform the workout you should aim to add an extra rep to every set. Do this until you can perform 3 sets of 15 solid reps on each exercise, then add another set and build that up to 15 reps, continue until you can do 5 sets of 15 reps, at this point I would advise beginning a workout program like my golf strength workout.

There are a few things to mention:
– The squats should be done so that your hip crease, at the very least is parallel to the top of your knee at the bottom position.

– Push-ups can be done from the knees if you cannot perform all the reps on your feet so do as many as possible then drop too your knees to finish off the set.

– I know that an exercise band is required for the face-pulls, they are so cheap its a great investment, get one!

– Progression on the plank – instead of adding 1 rep to each set, aim to add 5 – 10 seconds. Build up until you can do 3 sets of 90 seconds and then start adding sets until you get to 5 sets of 90 seconds.

Give this workout a try and watch your distance and control improve! I would also love to hear your feedback and thoughts on this workout and any other topics you have questions for.


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 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!

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 fitness – Crank Up Your Swing Speed Right Now With These 3 Exercises!

There are many aspects to training for golf, many performance elements to improve. In this post I will concentrate on pure and simple speed! One of the most important factors in determining the distance you can hit the ball. These are 3 exercises that are tailored perfectly for golf and I have used personally to really improve the acceleration of my body, they also happen to be 3 of the most fun exercises you can do!

All 3 exercises can be performed at home or in the gym and involve a medicine ball, a staple in most good gyms. If you don’t have a medicine ball available and you don’t want to buy one (I would recommend you do, they are relatively cheap and so versatile) then you can use anything that is decently heavy and you don’t mind chucking it around a bit (quite a lot!) These exercises require a small amount of room and preferably a wall that you don’t mind throwing the ball at.

1. Medicine Ball Twist & Throw – Golf Swing Specialised

This exercise will get you really powering through the hitting area. Holding a medicine ball in both hands stand side on to a wall (the wall should be on your weak hand side), around 6 feet away from it. Now make a slow backswing with the medicine ball, pause around shoulder height and then explosively turn back as if performing your downswing and throw the ball forcefully at the wall. Perform 3 – 5 sets of 6 -8 reps on each side (alternate sides for co-ordination and to avoid imbalances) After these I guarantee the next time you swing a club you will feel a huge difference. I like to grab a club in my rest periods and swing it as fast as possible to really get the feeling of speed!

2. Medicine Ball Crunch & Throw

Lay on the floor in position to perform a crunch with your feet around 1 -2 feet from a wall. holding a medicine ball at your chest, crunch and as you come up, throw the medicine ball at the wall (you may need to adjust the distance from the wall depending on your power) try to catch the ball on the bounce and perform another crunch immediately, again throwing the ball on the way up. You can make these more challenging by getting further away from the wall or by laying side on to the wall and twisting on the way up as you throw the ball towards the wall. Your core will be challenged massively in this exercise and will be trained to really generate some force. Perform 3 sets of around 15 reps, if you are adding in the twist then do 15 on each side for a real burn!

3. Medicine Ball Slam

Saved the best till last! This exercise is almost too fun to be called an exercise. Standing with a medicine ball in both hands, legs similar distance apart as in your golf swing, bring the ball over head and stretch your body, now power that medicine ball as hard as possible into the ground! The first few are usually a little tentative and you will find the sweet spot to aim for where you can generate maximum power! This will teach your body to be fluid and co-ordinated whilst moving at maximal speeds. I like high reps on these, 15 – 20 is usually a good number to feel the proper movement patterns without tiring yourself too much, 3 – 5 sets is enough too.

All these exercises can be put into a workout and I would do it 1 – 2 times per week to really get the most benefit and increases in speed, be careful though, you may start to feel everything else is slowing down around you!

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!

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!