Are you ready to take your golf game to the next level with an intense workout with a fun ending? Strength training is key to improving your swing, increasing your power, and reducing the risk of injury. This unique 1-day golf workout routine is designed to target the muscles most used in golf, ensuring you hammer your ball farther and with more precision. Oh, and you get to putt at the end.
Dynamic Warm-Up (10 Minutes)
Start with this simple dynamic warm-up to increase blood flow, loosen those golfer joints, and prepare your muscles for the golf workout ahead.
- Arm Circles: 1 minute
- Leg Swings: 1 minute (30 seconds per leg)
- Torso Twists: 1 minute
- Walking Lunges with a Twist: 2 minutes
- Jumping Jacks: 2 minutes
- High Knees: 2 minutes
- Butt Kicks: 1 minute
Strength Training Circuit (45-55 Minutes)
This circuit targets core, upper body, and lower body strength, essential for a powerful and controlled golf swing. Go at your own pace if needed and use the right amount of weight where you can complete the workout. After your workout, hit 50 putts to mimic being fatigued.
- Golf Squats
- Stand with feet shoulder-width apart, hold a dumbbell in each hand.
- Squat down as if sitting in a chair, keeping your back straight.
- Perform 3 sets of 12 reps. Rest for 1 minute between sets.
- Deadlifts for Power
- Use a barbell or dumbbells. Keep your back straight and core engaged.
- Lower the weights to the ground by bending at the hips.
- Perform 3 sets of 10 reps. Rest for 1-2 minutes between sets.
- Single-Leg Romanian Deadlifts
- Hold a dumbbell in one hand and balance on the opposite leg.
- Hinge at the hips and lower the weight towards the ground.
- Perform 3 sets of 10 reps per leg. Rest for 1 minute between sets.
- Dumbbell Bench Press for Upper Body Strength
- Lie on a bench with a dumbbell in each hand.
- Press the weights upwards, then lower them back to the starting position.
- Perform 3 sets of 10-12 reps. Rest for 1 minute between sets.
- Bent-Over Rows for a Strong Back
- Bend at the waist with a dumbbell in each hand.
- Pull the weights towards your torso, squeezing your shoulder blades together.
- Perform 3 sets of 10-12 reps. Rest for 1 minute between sets.
- Standing Overhead Press for Shoulder Stability
- Stand with feet shoulder-width apart, hold a dumbbell in each hand.
- Press the weights overhead, then lower them back to shoulder level.
- Perform 3 sets of 10 reps. Rest for 1 minute between sets.
- Planks for Core Strength
- Hold a plank position on your forearms and toes.
- Maintain a straight line from head to heels.
- Hold for 1 minute, repeat 3 times with 30 seconds rest between sets.
- Russian Twists for Rotational Power
- Sit on the ground with your knees bent and feet slightly off the floor.
- Hold a medicine ball and twist your torso from side to side.
- Perform 3 sets of 20 twists (10 each side). Rest for 30 seconds between sets.
- Medicine Ball Rotational Throws
- Stand with feet shoulder-width apart, holding a medicine ball.
- Twist your torso and throw the ball against a wall or to a partner.
- Perform 3 sets of 15 reps each side. Rest for 1 minute between sets.
Cool-Down and Stretch (10 Minutes)
Finish with a cool-down to relax your muscles and enhance recovery.
- Hamstring Stretch: 1 minute each leg
- Quadriceps Stretch: 1 minute each leg
- Shoulder Stretch: 1 minute each arm
- Foam Rolling: 5 minutes on calves, quads, hamstrings, back, and shoulders
Now, go hit 50 10-foot putts (at a range, putting mat, your floor, etc.) Why? You are fatigued and this is a great time to refine your mind muscle connection and stability. We equate it to shooting free throws at the end of basketball practice. When you have big putt to sink on hole 18, you want to feel just as stable and confident as you did on hole 5.
Incorporating this total golfer body 1-day golf strength workout routine into your weekly schedule will significantly enhance your performance on the course. Remember to maintain proper form, hydrate well, let your muscles recover properly (check out FitBirdie Protein), and listen to your body. For the best results, combine this workout with regular practice and a balanced diet and nutrition.
