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My Journey To 300 Yards+ (Part 1)

This is Part 1 of My Journey To 300 Yards, it is a brief introduction to the series.

When I started golf distance was not something I was blessed with, I struggled with a huge slice and generally struck the ball far from solidly. Within 2 summers of solid practice and play I had a handicap of around 11. I still had some problems, I was not long of the tee or with my irons and I found it hard to strike the ball powerfully. In the modern game the best players are usually a combination of the longest and best strikers of the ball. This is when my golf fitness journey began and I was officially on the road to driving it 300 yards (and more as it turns out!) and straight down the middle!

In Part 1 of this series I will give a brief introduction to the things that helped me the most when starting my golf fitness journey and what mistakes I made along the way.

I began with research into golf exercises and workouts that had actually helped people achieve what I wanted to do, I found this very difficult as there was so much nonsense to filter through, I quickly learned through trial and error that a lot of ‘specialised golf exercises’ were in fact useless! These included things that were labelled as ‘functional’ exercises and usually involved being seconds from injury!

I found most of my valuable information when looking at the way athletes trained for other sports. putting an emphasis on big compound movements to build overall body strength, specialised speed and power moves and training the core to be strong and rotationally capable.

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Take tennis training for example, a huge emphasis is placed on strength in the big, basic barbell lifts, the squat, deadlift and overhead press. There is also a lot of value placed in bodyweight movements like pull-ups, chin-ups, press-ups and squat jumps/box jumps.

This is how I changed the approach to my golf fitness training, I focused on building overall body strength and explosiveness and strengthening my core in rotational movements.

In the next 2 parts of the series I will cover the process I went through to increase my strength, power and core stability including the exercises and workouts that I used.

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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)


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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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Best Golf Exercises – Chin-Up To ‘Crank-Up’ Your Distance!

Latest in the ‘Best Golf Exercises’ series is the chin-up! Make sure to check out the other articles in the series – Push Press, Kettlebell Swing and Deadlift.

In my humble opinion the chin-up is the mightiest of all bodyweight exercises, its one of those caveman like movements that just makes you feel badass! Its a very tough exercise, especially if you haven’t done it previously (don’t worry, I will tell you how to build up to your first proper chin-up!)

Lets get straight into the benefits –

  • The chin-up primarily builds and strengthens the upper back, namely the latissimus dorsi and surrounding muscles.
  • It builds and strengthens the shoulder, mainly the rear deltoid.
  • It builds and strengthens the biceps and forearms (grip strength)
  • surprisingly it can engage the core very effectively!

A strong upper back and rear deltoids are essential in golf, not only do they help you to achieve correct posture they provide stability on the back swing helping you keep control of the club and club path, they also provide a huge amount of power in the downswing as they are key movers in the unwinding and the formation of side lateral bend. Strengthened biceps and forearms can aid in control of the club and also help guard against the dreaded ‘golfers elbow’ as the tendons will be stronger and supported better.

On to the movement itself –

The chin-up is as basic a movement as you can get! simply hold a bar with about a shoulder width grip-hang with straight arms and then pull your chest towards the bar, the key when pulling up is to have your shoulder blades in a nice ‘braced’ position, that means squeezed together and pushed downwards, this makes sure that as you start the movement you effectively engage the lats and upper back and don’t rely too much on your biceps.

If you struggle to complete 5 reps or you can’t complete one full rep yet then you should build up by performing slow lowering chin-ups, this is where you either stand on a chair/box or jump up so that you are hanging on the bar in the top position of the chin-up and slowly lower yourself for a count of 5, repeat this for 3 sets of  5 – 8 reps and you will be performing full reps in no time!

That’s the chin-up! I highly recommend giving it a try as it is one of the best for upper back development, you will notice a huge difference in your swing as you start to feel the different muscles working.


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 never miss an article and get great golf exercises, workouts, tips and motivation directly to your inbox! Click here to subscribe and get ripping those drives!

Make sure to like my page 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.

Thanks for reading!

Using Visualisation On The Golf Course And In The Gym

Slightly different topic today but a huge relevance to what we are all trying to improve here, our golf game and our bodies ability to perform.

You have almost definitely heard people talking about visualisation on the golf course, each shot should be played through in your mind before you pull the trigger, its a great concept but how many of you honestly do this every time you play? I’m willing to bet that not many of you do, you may sporadically visualise during a round but a full 18 holes where every single shot has been clearly seen in your mind is probably still on your ‘to do’ list!

I want to tell you that visualisation is one of the most important things you can do on the course, it narrows your focus and gives your body clear instructions. You should clearly see what you are trying to achieve to tell your subconscious mind what you want to happen, feel the weight of the club and how your body will move to produce the desired shot, see the effects of spin, wind and bounces. Visualisation is one of the main differences between struggling golfers and superb ones.

Visualisation also plays a key part in the fitness side of improvement, when you think about it, why wouldn’t it?! Visualisation is a way of informing your body and subconscious mind of what you trying to achieve, in the case of exercise you should be feeding them with all the information to correctly train a given movement or muscle group.

  • Spend time before each exercise to see the correct movement pattern.
  • Feel how the exercise will target the muscles you wish to train.
  • See the weight move at a good pace and under control.
  • See and feel all the performance improvements you want to make to your body.

These techniques help me every training session, in rest periods I make sure not to just waste time but to feel and visualise all of the above. I attribute a large amount of the progress that I have made in the gym to visualisation, it gets me through the hardest of sessions and keeps me focused on the outcome and end goal.

The great thing about starting to do this in your training sessions is that it starts to make a habit of visualisation, making it easier to transfer and stick to on the course. Once you have it ingrained in your pre-shot routine on the course and rest periods in the gym-you will start to see a huge difference in your ability to do what you see in your mind, your body becomes more synchronized with your mind and becomes the translator of those images and feelings to the real world.

Give visualisation a try, its not like you have anything to loose!


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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Make sure to like my page 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.

Thanks for reading!

Simple Strength & Power Golf Workout – My Current Routine

The best workouts are simple ones-easy to stick too, give you great results and don’t take up all your time! Today I want to talk about my current workout program, its a workout i would expect to see the tour players putting time and effort into, it is simple-it is based on 5 main exercises which train your whole body and it builds strength and power which when combined equal speed!

The workout is full-body and done 3 days per week (it also works well twice per week but the extra session brings better results!) it consists of 4 main exercises each workout plus 1 -2 additional exercises each workout.

Here are the exercises –

1. Barbell or dumbbell incline bench press

2. Barbell back squat with a pause

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3. Barbell or dumbbell stiff leg deadlift

4. Dumbbell seated shoulder press (ignore the messy garage gym!)

5. Dumbbell one arm row


Each workout consists of all the upper body exercises and one of the 2 lower body exercises (rotate between the two exercises each workout) with additional core work and any weak point isolation work at the end of the workout e.g. planks or weighted crunches for your core and face pulls for your shoulders and upper back.

The progression cycle of this workout is as follows:

Week 1 – 3 sets of 8 reps

Week 2 – 3 sets of 6 reps (5kg or 10lbs heavier on every exercise except shoulder press and one arm row, 2.5kg or 5lbs for these.)

Week 3 – 4 sets of 4 reps (5kg or 10lbs heavier again – 2.5kg or 5lbs for shoulder press and one arm row)

Week 4 – optional de-load week where 60% of the weights used week 1 are performed for 3 sets of 8 reps – or you can jump straight back into the next cycle with the weights raised by 2.5kg or 5lbs for the big lifts and 1.25kg or 2.5lbs for shoulder press and one arm row.

There you have it, super simple strength and power workout. The workout program I am currently running and I hate wasting my time so you know it works! Give it a try, you will see great results just after the first cycle. Follow me on social (linked below) media and let me know your results!


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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Make sure to like my page 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.

Thanks for reading!

 

2 Exercise Home Golf Workout

I had a conversation with a friend the other day, they were telling me how they love the gym an working out but they couldn’t keep to a consistent routine due to work commitments, it got me thinking about a super quick workout that can be done almost anywhere with no equipment and that will still give you great results!

The following workout is what I came up with-a 2 exercise workout that targets the whole body and gives you a big bang for your buck!

1. Shoulder width press-ups with rotation

With your hands shoulder width apart, perform a press-up making sure to get as close to the ground with your chest as you can, explode up from the bottom and as you reach the point where your arms are fully extended-lift one arm off the ground and perform a rotation that ends with you forming the letter ‘T’, return to press-up position in a smooth, controlled movement then perform another press-up and rotation on the other side.

(Watch a video of me performing this exercise on instagram, linked at the bottom of the article)

2. Deep jump squats with a pause

With feet just outside hip width and slightly turned out feet, drop down into a deep squat (hip crease below your knee) and pause in this position for a count of 3 – then explosively push up through the middle of your feet and jump as high as possible, if you are performing this outdoors then extend your arms overhead for more momentum. land and immediately drop back down into the squat position.


These 2 exercises will have your whole body covered! Both exercises have an explosive element to them which is great for engaging multiple muscle groups. The press-ups target your entire upper body and core while the squat jumps target the lower body really effectively.

I would perform these exercises in a circuit, start with 10 reps on each side of the press-up rotations, have 15-30 seconds rest then 15 reps of the paused squat jumps. Repeat this circuit 4-8 times depending on ability and time.

Give this workout a go and let me know how you got on! For exercise videos check out my instagram linked below!


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 never miss an article and get great golf exercises, workouts, tips and motivation directly to your inbox! Click here to subscribe and get ripping those drives!

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Thanks for reading!

 

5 Minute Golf Exercises – One Arm Dumbbell Row

5 Minute Golf Exercises – Great exercises you can do in 5 minutes or less that give you a big bang for you buck! Do them on their own as and when or stick them all together for a big bang workout! Make sure to subscribe to the newsletter here so you don’t miss any!


First up we have the One Arm Dumbbell Row

This exercise is awesome! First off, it builds and strengthens the muscles of the upper back and rear deltoid-essential for great golf posture and improved swing path.

The nature of the movement is great for building raw power too, I mean,  gripping a heavy dumbbell and really pulling with all you’ve got up towards your chest sounds pretty powerful to me!

Not only does it smash your upper back, it hammers your core too! the fact that you are supporting your body through a unilateral (one sided) movement means your core will be working overtime to maintain stability, something we all really need in the golf swing!

Performing the One Arm Dumbbell Row

It is a fairly simple exercise-technique wise-grab a dumbbell, lean on something so your back is pretty much parallel to the ground and pull it up towards your body! There are a few things to bear in mind however.

Firstly, make sure you have something stable to lean on, some people rest their knee and hand on a bench, I prefer not as I feel it in my core more when performed as above.

When you pick the dumbbell up, make sure to keep your whole back neutral, don’t try to stick your butt out too much but equally don’t round your back at all.

Feel as though you are pulling with your elbow and not with your hand, this activates the upper back muscles more and doesn’t over rely on the biceps.

Make sure to take a big breath and brace your core tight as you pull, no one likes a loose core, or sloppy form for that matter!

Always be in control of the weight, at no point should the weight be controlling you. That means pausing for a second at the top of the movement and lowering under control, don’t swing your body and the weight around, that’s not building anything but momentum!


Sets and reps

I like to perform 10 reps on each side, rest 30 seconds then go again, repeat so you complete 4 sets of 10 on each side-easily done in 5 mins! I don’t recommend going below 6 reps on this exercise, its great in the 8 – 12 range.

Thats it for the first 5 minute golf exercise! Stay tuned for many more, happy rowing!


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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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!

 

 

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.

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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!