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Fitness

Workout Routine for Golfers

Below you will find two strength training routines, one for upper body and one for lower body. These should be performed a MINIMUM of two times a week (1 upper and 1 lower) and a MAXIMUM of four times a week (2 upper and 2 lower). You want AT LEAST 1 full day off from everything per week, and if you are not recovering properly, you should decrease your number of workouts, make sure you are getting plenty of rest and make sure you are eating properly.

Upper Body Workout:
Make sure you complete all sets and reps of a given exercise before going on to the next one. Use good form and always use a controlled tempo on the eccentric portion (negative) and a more explosive (but still controlled) tempo during the concentric (lifting) portion, unless otherwise noted. For example, on a Chin-up, you would try to pull yourself up explosively, and lower yourself down more slowly and under control. On DB Bench Press, you would lift the weights explosively and lower them back down more slowly.
Chin-up/Lat Pulldown/Assisted Chin-Up
  • 4 sets of 6-8 reps (add weight if necessary)
  • Rest 2 minutes between sets
Palm-In DB Bench Press
  • 3 sets of 8-10 reps
  • Rest 90 seconds between sets
Chest Supported Row
  • 3 sets of 8-10 reps
  • Rest 90 seconds between sets
Cable “Scarecrow”
  • 2 sets of 12-15 reps
  • Rest 60 seconds between sets
Hyperextension
  • 2 sets of 12-15 reps
  • Rest 60 seconds between sets
  • IMPORTANT: Be sure NOT to hyperextend at the top! Keep a neutral spine, and do not arch and go too far up. Also, squeeze your lower back AND butt at the top of the movement.
Plank
  • 3 sets of holding perfect form to almost failure
  • Rest 60 seconds between sets
  • IMPORTANT: Even in this video, her body is sagging a tad. If you feel ANY pressure in your lower back, squeeze your abs tighter and try to imagine tucking your butt “under.”
Lower-Body Workout:
Rack Pull
(2-3 inches below knee)
  • 3-4 sets of 6-8
  • Rest 2 minutes between sets
Stationary Lunge
  • 3 sets of holding perfect form to almost failure
  • Rest 90 seconds between sets
  • Complete all reps on one leg before switching to the other
  • Limit rest between legs, but rest 90 seconds after you complete reps for both sides
  • GO SLOW! Take 2 seconds to come down, 2 to come up
  • STRAIGHT down! You should feel a stretch in your hip flexor!
  • Also, weight is over the PINKY toe, not big toe like the video mentions
Pull-Through
  • 3 sets of 10-15
  • Rest 90 seconds between sets
Med Ball Chops
(on NON-swinging side)
  • 3 sets of 15-20
  • Rest 60 seconds between sets
  • IMPORTANT: BRACE your abs during this exercise and really try to stabilize your body.
Side Plank
  • 3 sets of holding perfect form to almost failure
  • Rest 60 seconds between sets