Favorite exercises to improve your golf game

[StrokerAce]

Alright guys.... physical fitness is an increasingly important component of golf.  Rory, JDay, Tiger, DJ...  are obviously dedicated to it and it seems to translate well on the course.  The John Daly's of the golf world seem to be long gone.

 

So.... what exercises do YOU do to improve your success on the course?

 

Squats, bench, curls, yoga, running?  

Furthermore... have you found something that you started and noticed an immediate impact on the course?

 

While some of us are cooped up over the winter let's share some fitness tips so that we can hit the course running (pardon the pun!)....

[PlaidJacket]

Damn Stroker. I thought you croaked!

 

My fav exercise is stretching. I only need to do more of it is all.

[StrokerAce]

Nice Plaid... NICE.... you'd be invited to the funeral if that happened. 

[hckymeyer]

12oz curls

[StrokerAce]

12oz curls

Congrats on the being the first!  I was waiting for that one... 

[hckymeyer]

Congrats on the being the first!  I was waiting for that one... 

It was low hanging fruit, I felt obligated to say it  It's also not far from the truth.

 

I'd like to start doing yoga to lose some weight and keep the flexibility, it's so damn hard to get motivated.

[StrokerAce]

It was low hanging fruit, I felt obligated to say it  It's also not far from the truth.

 

I'd like to start doing yoga to lose some weight and keep the flexibility, it's so damn hard to get motivated.

 

Yeah... that's what I'm hoping for.  Some motivation to get going.  

 

I mean if it just shaves 2-3 strokes a round off it's got to be worth it, no?

[Golfspy_CG2]

I started PT about 6 weeks ago for a pain in my neck.  During the evaluation, the PT noticed I had very limited range of motion in all my upper body areas, and as she is a former golfer she is aware of what I need to work on.  So once we got rid of the pain, we've been working a lot on my left shoulder and other areas in general to improve my range of motion.  I can feel a slight difference already.  The twice weekly sessions with her are pure gold, but I'll need to continue the daily stretching she has given me to do on my own, to really make progress. 

 

If anyone is interested the names of the stretches are

Deep Cervical Flexion

Assisted Shoulder Flexion

Cat & Dog Stretch

Wall Stretch-Levator scapula

Side Bend of the head

Vertebrai Roll

Passive Shoulder Flexion

Pectorial Stretch in Doorway

Hip Flexors Stretch

Golfers Lift

Stabilization Multifidus

Shoulder Horizontal abduction

[MGoBlue100]

12oz curls

Same. I've heard a lot of the Tour guys use yoga, lots of gym time, even beta blockers. I've discovered I'm a 2 handicap: 2 Miller Lites and I'm mellowed out and ready for the first tee!

 

 

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[Undershooter]

I don't do as much as I should. Not even close. A combination of strength, flexibility and explosive training would be ideal. But I do the minimum of all those and more 12oz curls than I should. Oh well.

[Kenny B]

12oz curls

I need to do these with both hands.  I tend to only do this with my right hand, and my right hand takes over in my golf swing.  More practice.  

 

It's only a 12oz curl once.

[hckymeyer]

I need to do these with both hands.  I tend to only do this with my right hand, and my right hand takes over in my golf swing.  More practice.  

 

It's only a 12oz curl once.

I do multiple sets

[numberonecoog]

I do some Yoga. I admit I watch Pro Wrestling and a former wrestler has a Yoga program. Works really well. DDP Yoga. Check it out. 

[StrokerAce]

Okay.... in all seriousness here's what I do.

 

Cardio:

Play hoops 2-3 times per week

Occasional running with some 5k/10k/half marathons in the summer and fall

Treadmill before work in the morning (~1mi.)

 

Strength/flexibility:

(I have some free weights and a bench at home in the basement)

Curls

Lat pulls

Bench

Squats/calf raises

Shoulder press

Situps

Side raises (standing on floor with ~20lb weight in opposite hand and bend sideways)

Standing on floor with 10lb weight in each hand and twist (similar to a golf swing)

Shoulder shrugs

 

I try to work out at least 4 times a week; not a ton of weight/more reps than anything but I think it's helped in the following ways.

- curls help with wrist/forearm strength at impact

- shoulder/lat/chest work help with hitting the ball harder

- core work helps with flexibility and getting hips around

- leg work helps with maintaining balance at impact

- cardio helps with endurance

 

....but, are there SPECIFIC golf exercises you guys do that I'm missing.  Maybe something with the neck or another body part?

 

btw: I also (like many golfers) use 12oz curls on occasion 

[chershey]

I work out at this boot camp place that teaches fast paced 30 minute workouts. They focus heavily on cardio, core strength, upper and lower body strength without bulking up, and flexibility. They are similar to P90x workouts. In the last year I've lost 20 pounds and gained a lot of strength and flexibility which has led to significant increases in my distance and accuracy on the course. Now that I'm in my 40s (41), I feel like this is the key to maintaining my golf game for the long term.

 

 

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[StrokerAce]

I work out at this boot camp place that teaches fast paced 30 minute workouts. They focus heavily on cardio, core strength, upper and lower body strength without bulking up, and flexibility. They are similar to P90x workouts. In the last year I've lost 20 pounds and gained a lot of strength and flexibility which has led to significant increases in my distance and accuracy on the course. Now that I'm in my 40s (41), I feel like this is the key to maintaining my golf game for the long term.

 

 

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Congrats on the weight loss!  Sounds like a good workout.  How often do you do it?

[chershey]

Congrats on the weight loss! Sounds like a good workout. How often do you do it?

Thanks! 4 or 5 days a week depending on my schedule. They have sessions throughout the day so it's easy to make time.

 

 

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[Gogolf]

Building up my golf muscles by hitting golf balls 

 

There's a trend on tour right now to go heavy with the compound exercises like deadlifts, squats, cleans, etc. but I feel like it can add unnecessary stress to the body.

[Kenny B]

Not my favorite exercise, but I've been shoveling a lot of snow lately.  

[PlaidJacket]

I started this morning to once again fire up by stretching program. I follow the Roger Fredericks plan. 

[oldfashionedcowboy]

Specific golf exercises I do can be found on ForeFitnessGolf on instagram. They include explosive movements with a lot of rotational work/stability. I do golf specific exercises once a week with two other sessions a week with general fitness training.

I love the Nike Training Club app and the workouts on there. Deadlifts, bench and squats for strength gains. I subscribe to Tim Ferriss principals of fitness in Four-Hour Body. The chapter on effortless superhuman. It's not really effortless but it's very efficient.

I got away from fitness in early 2016 due to a huge home renovation and my game suffered. But in mid 2016 I got back into lifting after I was done and I dropped 7 handicap points and came in second in my summer league. Fitness is huge even for amateurs.

 

 

You and me and the devil makes three...

[Kenny B]

Not my favorite exercise, but I've been shoveling a lot of snow lately.  

Two more reps today

[EthanSterlingPrice]

Digging post holes and picking a few acres of cantaloupe and melons. Always works up a nice sweat

 

 

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[Pappyvanroyl]

Tim Ferriss and Four-Hour Body is a great book, seconded. Chapter on injury proofing your body was key for me. Kettle bell workouts mostly. Previously I had only been doing compound lifts: squats, bench, etc along with isolation exercises for some muscles. Now I've moved to kettle bell swings, Turkish getups, and kettle bell snatch. All sound weird, but in the end my hips, shoulders, and core are all stronger and better able to work in unison for my swing. I used to have left hip pain (I'm a righty) after every round and now that's gone. I do the exercises in the living room while my daughter watches Disney movies. She just laughed at me.

 

 

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[ole gray]

Digging post holes and picking a few acres of cantaloupe and melons. Always works up a nice sweat

 

 

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Been there done that

 

 

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[MDGolfHacker]

... Deep Cervical Flexion...

Uhm... Whats this? And guys can do this too?!?

 

MDGolfHacker

[ole gray]

This strengthening exercises begins with an individual lying flat on their back on the floor with their knees bent. With both hands, take one knee and pull it up to the chest area and hold it for approximately 15 to 30 seconds. Slowly lower the knee back down to the starting position and then repeat with the opposite leg. After lowering the opposite leg, repeat the steps pulling both legs this time. It is recommended to repeat the stretches at least three times.

 

 

Lower Back Flexibility Stretch

 

If lower back pain is a problem, this stretch is helpful. Begin by lying flat on the floor with knees bent. The feet should both be flat on the floor. Next, the back needs to be arched and held for five seconds. Relax after five seconds and flatten your back. This simple exercise should be repeated at least five times when first performed. Many people are able to do 30 repetitions daily after just a short amount of time.

 

If an injury caused the back pain, chances are the pain will get better within a few weeks. It is important to take it easy though and only perform light activities in order to prevent worsening the injury. If the back pain is chronic, several treatment plans may be necessary to relieve the pain. Stretching and strengthening exercises are extremely helpful in most circumstances. Start slow when performing these back exercises and if the pain worsens, stop and take a break. Doing too much all at once can often cause more strain on the back, which results in even more pain. Only do what you are comfortable doing and then slowly work your way up to more repetitions. Performing several varieties of back stretches daily can make a huge difference.

 

 

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[MDGolfHacker]

I work out at this boot camp place that teaches fast paced 30 minute workouts. They focus heavily on cardio, core strength, upper and lower body strength without bulking up, and flexibility. They are similar to P90x workouts. In the last year I've lost 20 pounds and gained a lot of strength and flexibility which has led to significant increases in my distance and accuracy on the course. Now that I'm in my 40s (41), I feel like this is the key to maintaining my golf game for the long term.

 

 

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I just started doing the same program. The place I go to is called 9Round. 9 stations are setup and the type of workout at each station changes daily. Mixture of core strengthening, cardiovascular and kickboxing. You work at each station for 3 minutes then a 30 second cool down time (which is doing some form of exercise so no rest there), then on to the next station. What I like about this program is that the trainers are on you in a nice way to encourage you to keep doing this exercise at the station, but if you can't keep up the intensity, you can take a breather. I only went at the urging of my wife (so she could get a free month for referring me, lol). Plus the workouts are only 30 minutes which is easier to work into the family schedule. I just picked up an elliptical and a bow flex to help for this season so I may just go this route and workout in my basement before work so I don't have to drive there.

 

MDGolfHacker

[Bags]

Damn Stroker. I thought you croaked!

 

My fav exercise is stretching. I only need to do more of it is all.

Yes I stretch daily I feel its Very important for a number of reasons

 

 

Bags

[txgolfjunkie]

Everyone is different so make sure you know what your body responds to and what is a waste of effort. 

 

Get a foam roller and foam roll before and after you golf/workout. Before will help to loosen up the muscles and after will help with the recovery. As stated earlier, stretching is key. I also stretch and do exercises on the cables and resistance bands. 

 

Know the difference in explosive vs strength exercises. Train for your sport. A football player won't spend a lot of time doing yoga just like a soccer player won't be doing a lot of upper body strength training. 

 

If you seek out personal training, find someone with adequate certifications. Some of the best are degreed in physiology/kinesiology and/or have NSCA certifications. There are a lot of different strength training organizations out there but NSCA is one of the few that require a college degree, a substantial certification process and require CE credits. 

 

If you're on social media, following guys like dr_mikekay_pfs, pfsgolf, ando_pfs do a lot of strength and flexibility training for golfers. They've been featured on this site and they post a ton of exercises. Golffreakfitness is another good account to follow, but that guy is more into long drive competitions and some of his exercises are a little unnecessary. 

 

And don't forget to eat right! Strength and conditioning is all fine and dandy but eating right will push you into that next level. 

 

Good luck!