Golf Workout: Exercises to Improve Swing
beginner level
Golf Workout Flexibility and Stability: BeginnerLooking for a beginner golf fitness plan? Find the exercises to improve your strength and swing here.
In order to improve golf performance, one must develop static and dynamic stability. Trying to develop dynamic stability and/or power without developing static stability first would be detrimental to one's performance.
The focus of this workout is to improve neuromuscular efficiency (brain-muscle communication), increase postural control, improve muscle length-tension relationship (LTR) and improve intrinsic stabilization of the lumbo-pelvic-hip complex to allow for the expression of functional strength. This workout will serve as a base for the strength and power conditioning that will follow. This workout is designed to last up to four to six weeks and should be done in conjunction with a total body workout.
The following exercises are to be performed in a vertically loaded fashion for a 90-second rest at the end of each circuit. Please perform all the exercises with the specified tempo.
Golf performance, like any other sport, can be greatly improved through repetition and on-course practice. However, one aspect of your game that is frequently overlooked is the importance of developing a strong and powerful body in order to make the most of all that practice.
We won't worry about building the endurance to walk a full 18 right now because golf carts are a thing. (However, many of you may have found yourself in that situation due to a horrible drunk golf cart ramping incident, but that's a topic for another post.) When creating a personal exercise program, think sports-specific, so with this full body workout, we're focusing on a strong, powerful swing.
The ATP-PC (adenosine triphosphate and phosphocreatine) energy system is used in a golf swing, which is very quick and powerful. The ATP-PC system is used by our bodies for short, powerful movements; it requires no oxygen and is good for about 12 seconds of maximum physical effort.
Use proper form. Take time to learn how to properly perform each exercise. Lifting weights effectively requires you to move through the entire range of motion without pain. The better your form, the less likely you are to injure yourself. If you can't maintain good form, reduce the weight, or the number of repetitions. Remember that proper form is important even when picking up weights or returning them to the rack.
If you're unsure whether you're performing an exercise correctly, seek advice from a personal trainer or other fitness professional.
Please consult with a doctor before starting any workout or fitness program. This is especially important if you haven't exercised in a long time, if you have any health concerns, if you're pregnant, or if you're an older adult. Please speak with your doctor to determine the amount of exercise that is appropriate for you.
Week 1
This daily workout contains 4 exercises, you'll be doing the following exercises.
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
Rest day!
This daily workout contains 4 exercises, you'll be doing the following exercises.
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
Rest day!
This daily workout contains 4 exercises, you'll be doing the following exercises.
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
