The Best Golf Workout Program For Strength & Power Gains

The sport of golf today is totally different from the sport your grandfather played, especially on the skilled level. With incredible advances in technology and equipment combined with a latest appreciation for golf fitness, players are hitting the ball further than ever imagined.

But, there are several common misconceptions about golf fitness that hurt players, akin to lifting heavy weights will hurt their golf swing by limiting movement or the concept of static stretching before a round of golf.

Tiger Woods eternally modified the sport of golf in quite a few ways, including using strength training to remodel his body and add power. The concept of weight training further consumed the golf world when Bryson DeChambeu added over 50 lbs to his frame in 2019.

His newfound strength helped him lead the tour in distance and win the 2020 United States Open Championship, certainly one of golf’s 4 major tournaments. We’re about to share with you the most effective golf weight training program to assist take your game to the subsequent level. 

Table of Contents:

• Why Golfers Should Weight Lift
• Best Lifting Strategies For Golfers
• Best Strength Program For Golfers
• Best Exercises For Golfers
• Dynamic Warm-Up Stretches
• Suggestions For Your Golf Weight Training Program
• Additional Advantages of Working Out For Golf
• FAQs

Why Golfers Should Lift Weights

Golf was long viewed as a game only out-of-shape and older men played and didn’t necessarily require athleticism. The concept of weight training for golf was first conceptualized by Hall of Famer Gary Player, who addressed the subject in a 1961 issue of Golf Digest, a preferred magazine. Gary stated, “By taking a full windup and by utilizing the large muscles of your body and legs, you add each rhythm of power¹.”

Things modified in 1997 when Tiger Woods emerged, winning golf’s most prized tournament, The Masters, in record-setting fashion. Tiger Woods won by a record 12 shots and set the record for youngest to win at age 21, amongst several other records. Tiger Woods dominated the sphere for the subsequent 20 years, largely partly to his construct, which more resembled that of an NFL player than a golfer.

Perhaps probably the most impressive record of all from the 1997 Masters was his weekly average driving distance of 323 yards, which was 23 yards further than the closest player at 300.3 (who was the one other player with a median of 300 yards or above). Nowadays, if you happen to skip weight training, you might be trailing the overwhelming majority of elite players who study sports science and dedicate just a few hours a day to weight training, stretching, and physical therapy.

Weight training, of each the posterior chain and upper body, has several advantages that translate onto the golf course, including increasing speed and distance, which can provide help to hit the ball farther. The dramatic increase in average driving distance has steadily increased through the years, primarily because of the addition of strength training, in addition to technological advances.

Please see the below chart that demonstrates how the common driving distance has steadily increased².

PGA Tour Average Driving Distance Leader By 12 months: 

Occupied with seeing how the most effective golfers work out? Try this video, which highlights the Rory McIlroy workout routine.

How Should Golfers Lift? Best Strategies

One in every of the highest golf misconceptions is lifting lighter weights for more reps is the most effective strategy. Some people consider it’s best to skip weight training altogether, as constructing muscle will bulk the body to some extent where it impacts the golf swing, akin to losing flexibility. Constructing a solid base, including the legs, core, and back, is crucial for increasing strength and power in golf. One of the vital necessary concepts for golf power training is to coach heavy and explosive. First, we must consider the fundamental scientific formula for power. 

Power = Force x Velocity

On this standard equation, the force pertains to your strength. To extend force, you need to train heavy and explosive. Many individuals consider they need to perform more reps with lighter weight for golf, in an effort to construct muscular endurance and forestall bulking; nevertheless, this concept is totally improper. In point of fact, golfers should train with heavy weights for low repetitions to shift from slow muscle contractions to explosive, powerful ones. Lifting heavy weights, aka strength training, helps develop fast-twitch muscle fibers, or type II muscles, that are made for brief, powerful bursts of energy required to extend swing speed.

Lifting lighter weights for several reps develops slow-twitch muscles, or type I muscles, that are made for endurance activities like long-distance running. Despite what people say, golf will not be an endurance sport; it is a game of quick, powerful bursts.

While the vast majority of a golf training program should concentrate on fast twitch muscle (especially within the off-season), additionally it is necessary so as to add a medium rep-range to maximise your game. Exercises that concentrate on rapid force production are essential for increasing speed. This includes jumping, diagonal medicine ball chops, medicine ball throws, lifting lighter weights at fast speeds, and swinging a golf club as hard as possible for reps. 

One of the best time to implement a golf power program is the off-season because you possibly can lift heavy without worrying that soreness will affect your swing. You may dramatically increase speed and power through the off-season or pre-season in only just a few weeks.

One study demonstrated how strength training can significantly improve the golf game and add distance in a brief period. Researchers had fifteen training male golfers with a median age of 48 and a median of 8 handicap perform strength training and stretching exercises three to 4 times every week.

After only eight weeks through the offseason, the boys increased their average carry distance from 210 yards to 230 yards. They concluded that a golf weight training program led to significant improvements in strength, flexibility, and balance. These gains led to increased upper-torso axial rotational velocity, which translates into increased club head speed, ball velocity, and overall distance³.

You could be shocked how just eight weeks of coaching within the off-season or pre-season can revolutionize your game. 

The Best Golf Workout Program

A very important thing to think about when training for golf is the concept of off-season training programs in comparison with mid-season training. There are three fundamental areas that golfers should concentrate on within the gym to enhance their scores:

1. Improve golf-specific mobility (posterior chain)
2. Improve maximal strength (low reps, heavy weight)
3. Improve velocity/speed (medium or light weights moved fast)

Typically, the primary day of the split should concentrate on the lower body and core, while the second phase of the split two will feature upper body exercises. In the course of the pre-season, I like to recommend performing this two-day split twice every week for 4 workouts total.

The in-season duration of workouts will likely be less intense, as you’ll spend more time on the course than within the gym. In the course of the season, it’s best to attempt to perform this same two-day split plus at the least one additional day of lower body or core work. You may even mix just a few leg exercises, just like the leg press machine and deadlift, with just a few core moves.

I highly recommend learning more about seasonal training in our article discussing Strength Training Periodization.

Two-Day Split Golf Workout Exercise Program

Remember, within the pre-season, perform each session twice weekly, so that you’re weight training 4 times total. Within the in-season, perform each session once weekly, together with an extra leg workout or some core work.

Day 1: Lower Body/Core

Day 2: Upper Body/Core

12 Best Exercises For Golf

These are a few of the most effective overall exercises for increasing strength and distance.

1) Squats:

Squats are among the finest exercises, no matter your goal or what sport you train for. Squats are a compound movement that works the muscles which are essential to the golf swing, including the lower body, glutes, and core.

Try using dumbbells for a variation, in addition to split squats. 

2) Deadlifts:

Besides squats, deadlifts are among the finest overall exercises, no matter what you might be training for.

Like squats, deadlifts also work the legs, glutes, lower back, core, and stabilizer muscles. Nonetheless, in addition they exercise the forearms and improve grip strength. You may as well use dumbbells for this exercise. 

3) Single Arm Dumbbell Rows:

Constructing a powerful back is probably the most necessary areas of the body to extend power development on the golf course.

Along with working the back, shoulders, and arms, single-arm dumbbell rows also require great core strength and stability. 

4) Lat Pulldowns:

The identical concept as rows, lat pulldowns are among the finest exercises for strength training. Constructing a powerful back is crucial for maximizing power, in addition to constructing back muscles.

And, if you happen to haven’t got access to a gym, you possibly can replicate the pulldown movement using dumbbells. 

5) Medicine Ball Twists:

A drugs ball is probably the most useful equipment for golf-specific training. Any twisting exercise that mimics the movements of the golf swing is helpful for adding distance. A lighter ball that may be thrown quickly is right.

6) Bench Press:

The bench press is one other classic compound movement that helps construct muscle and increase strength. It helps construct a powerful chest, arms, shoulders, and core, all necessary to the golf swing.

They may also help prevent injury. Alternate using barbells and dumbbells every few weeks. 

7) Push Ups:

Push-ups are a superb exercise to assist improve the golf swing. They work the chest, arms, shoulders, and core. 

And there’s an infinite assortment of Push Up Variations that you could perform!

8) Cable Machine Oblique Twists:

In case you consider the golf swing, it’s a rotational movement across the core. Oblique muscles are extremely necessary to rotate through the swing with more speed and power.

Oblique twists and other oblique exercises are perfect for strengthening the core. 

9) Standing Dumbbell Press:

The standing shoulder press is one other compound exercise that ought to ideally be performed through the off-season. Along with the shoulders and upper back, the standing aspect prompts the core and stabilizer muscles, essential within the golf swing. 

10) Kettlebell Swings:

Kettlebells are one other excellent piece of gym equipment, like the medication ball, that needs to be used for golf training. Kettlebell swings activate the hip abductors, legs, glutes, upper arms, shoulders, back, and core, making them a near-perfect exercise for golf. 

For more information, take a look at our article: What Muscles Do Kettlebell Swings Work?

11) Hip Thrusts:

The hips are probably the most necessary muscles for the golf swing that individuals often neglect. Hip thrusts help construct strength within the hips, hamstrings, glutes, and core, all essential to the golf swing. 

12) Core/Abdominal Exercises:

Any exercises that work the core, especially ones that involve a twisting motion like that of the golf swing, can provide help to gain distance. Russian twists, planks, and medicine ball throws are a few of the most effective core exercises for golf. 

Dynamic Warm Up Stretches For Golfers

One of the vital necessary things to do to maximise power in golf besides understanding is a correct warm-up routine. In case you watch 20 golfers warm up before a round, you’ll notice that the majority golfers do static stretching, or stretches without movement. You could be higher off not doing anything, slightly than static stretching. Static stretching relaxes the body; we wish to organize the body to maximise power, starting with the primary hole. This implies dynamic stretching is crucial.

Whether you might have five minutes to warm up or an hour, studies have shown that it’s best to at all times end with three max-effort jumps. This idea is named post-activation potentiation (PAP), which is the phenomenon where the force exerted by a muscle is increased because of its previous contraction.

One study showed that performing three max-effort vertical jumps one minute before your first shot led to a rise in club head speed by 2.25 MPH, or roughly 5%⁴. For each one MPH increase in club head speed, you add roughly 2.3 yards with the motive force. Conversely, static stretching decreases power by roughly 3-5%⁵.

Which means you possibly can increase your first drive by a net of nearly 10% by switching from static stretching to an lively warm-up with three max-effort jumps. So, if you happen to normally hit the ball 220 yards with static stretching, you possibly can bump that by over 20 yards with a correct warm-up routine. Dynamic stretching needs to be applied at each the golf course and within the gym. 

For an important dynamic warm-up, take a look at the video below. End this program with the three-max effort jumps I just discussed.

Suggestions For Your Weight Training Program

The following pointers will provide help to elevate your golf game.

1) Deal with Vertical Force:

Improving vertical force is probably the most necessary areas to concentrate on to generate power within the golf swing. Vertical force is the upward force exerted into the bottom through the golf swing.

Increasing your vertical force may help increase speed since you leverage the bottom to create more power. A few of the most effective exercises to enhance vertical force include squats, split squats, lunges, vertical medicine ball throws, trap bar deadlifts, kettlebell swings, and jumping exercises. 

We have now many articles discussing these exercises intimately. Check the table below for extra information!

2) Prioritize Compound Lifts:

Just as you’d with normal resistance training, compound exercises akin to squats, deadlifts, or bench press needs to be performed first within the workout. This ensures you might have the energy to perform the heavy compound lifts with maximum intensity.

Core and isolated movements, akin to single-leg exercises, needs to be done at the top of the workout. 

3) Use Dumbbells:

One other essential a part of maximizing your golf game within the gym is to concentrate on exercises with dumbbells slightly than a barbell or machines.

Using dumbbells for exercises requires greater core strength and prompts stabilizer muscles to take care of balance in comparison with training with a machine or barbell. Dumbbells also allow for a greater range of motion, which may help mimic golf-related movements. 

One of the best part? Utilizing dumbbells makes it easy to work out at home! Pick up certainly one of these Best Dumbbells and also you’re all set!

4) Construct Back Muscles:

A fourth key to constructing strength for golf is improving your T-spine rotation, which refers back to the rotation of the thoracic spine (upper back) on a vertical plane. Maximizing your T spine rotation is crucial to generate power and torque within the golf swing.

Constructing muscle within the back, specifically the lats and rhomboids, in addition to the core, is the most effective solution to improve your rotation and increase power. 

5) Use the Right Equipment:

Golf training is exclusive and appears very different from an everyday muscle-building routine. Utilizing unique pieces of gym equipment could be very helpful for the golf course. A few of the most effective pieces of gym equipment to make use of in your golf weight training program include:

• Kettlebells
• Resistance bands
• Cable machine
• Dumbbells
• Medicine ball

Additional Advantages

Individuals who don’t wish to lift weights will search for any excuse to avoid the gym. What if a golfer stated that they don’t need weight training because they don’t have to, or aren’t trying to, add distance? Besides adding speed and distance off the tee, there are several other advantages of strength training for the sport of golf.

A few of these other advantages include:

• A stronger grip may help give golfers more control when hitting out of thick rough or a nasty lie.
• Generate more speed to hit harder, low punch shots, or high over trees.
• Stronger athletes can generate more power and speed than weaker athletes.
• A stronger lower body creates a more solid base to rotate effectively.
• Improved core strength may help maintain balance for shots with a clumsy lie or stance.
• Constructing muscular strength may help prevent joint pain and other injuries common in golf.
• Exercise and strength training helps improve your overall health, including cardiovascular health and improving bone mineral density.
• Exercise and strength training helps improve mental health and clarity.

FAQs

On this section, we’ll answer among the mostly asked questions related to golf workouts. 

Is it true that golfers should avoid heavy lifting to forestall bulking and reduced flexibility? 

No, this is fake. Studies have shown that a golf weight training program can result in significant improvements in strength, flexibility, speed, distance, and balance.

Besides lack of strength, what are other the explanation why I lost shot distance with my golf ball?

Besides lack of strength, other reasons for a brief backswing/poor distance include limited hip rotation, limited shoulder rotation, limited thoracic spine mobility, and poor balance/strength to place weight onto your lead leg. 

What’s the most effective exercise for golf to achieve distance on my drive? 

Squats and variations of squats, like single-legged dumbbell squats, are the most effective exercises for golf. Squats are a compound movement that heavily works the lower body, glutes, lower back, core, and stabilizer muscles, all of that are vital for power within the golf swing. Make sure you maintain good form to avoid injury.

What’s the most effective warm-up routine to organize the body for golf?

A dynamic warm-up routine that features lengthening exercises, lively mobility stretches, and ending with three max-effort vertical jumps will help maximize your power on the primary tee in just five to 10 minutes. 

What’s the perfect set and rep range in a golf weight training program?

Golfers should perform exercises with high intensity and heavy weight within the low rep range, ideally 3-6 reps for every exercise. Low reps with heavy weight help develop the fast-twitch muscle fibers, that are used for quick, explosive movements like golf. 

Golf Workout Programs & Exercises: Final Suggestions & Takeaways

Tiger Woods modified the sport of golf in countless ways, but perhaps his biggest impact was his use of strength training to extend his shot distance. Nowadays, an estimated 95% or more of skilled players on the PGA Tour have some variety of training program focused on functional strength that translates to their golf game.

Sadly, most amateur golfers have a totally backward approach in the case of a golf weight training program and warming up properly. To summarize find out how to have probably the most efficient workouts to enhance your golf game quickly, it’s best to concentrate on heavy weights and low reps to extend power, perform golf-specific mobility exercises, and use light weights lifted quickly to extend speed.

Make sure you utilize different pieces of gym equipment, akin to resistance bands and kettlebells, to maximise your gains. One other major factor for maximizing your distance in golf is to warm up properly. Static stretching has been proven to diminish power, while dynamic stretching and three max-effort jumps can drastically increase power.

In case you are completely latest to the gym, we recommend using a private trainer, at the least to start with, to indicate you find out how to safely perform the exercises. 

Strength training is crucial to a golfer’s success. For more great workouts that can improve your golf game, take a look at these 5 Best Strength Programs, or SET FOR SET’s strength training program, designed to maximise your gains.

References:

1. “Gary Player Said This Golf Swing “Improvement” Gained Him 30 Yards.” GolfDigest.com, www.golfdigest.com/story/gary-player-golf-swing-distance-improvement-30-yards
2. “Golf Stat and Records | PGA TOUR.” Www.pgatour.com, www.pgatour.com/stats/detail/101.
3. Lephart, Scott M., et al. “An Eight-Week Golf-Specific Exercise Program Improves Physical Characteristics, Swing Mechanics, and Golf Performance in Recreational Golfers.” The Journal of Strength and Conditioning Research, vol. 21, no. 3, 2007, p. 860, https://doi.org/10.1519/r-20606.1.
4. Read, Paul J. et al. “The Effects of Postactivation Potentiation on Golf Club Head Speed.” Journal of Strength and Conditioning Research, vol. 27, no. 6, June 2013, pp. 1579–1582, journals.lww.com/nsca-jscr/Pages/articleviewer.aspx?yr=2013&issue=06000&article=00015&type=Fulltext, https://doi.org/10.1519/jsc.0b013e3182711c60. Accessed 16 Dec. 2019.
5. Yamaguchi, Taichi, et al. “Acute Effect of Static Stretching on Power Output during Concentric Dynamic Constant External Resistance Leg Extension.” The Journal of Strength and Conditioning Research, vol. 20, no. 4, 2006, p. 804, https://doi.org/10.1519/r-18715.1