Muscle training routine - golf

Many of you have asked us for some exercises to develop your muscle strength and improve your golf performance. So I collaborated with Catherine, for this blog to develop a muscle training routine specifically designed to improve your golf game. In this article, we will provide you with a series of simple exercises, targeting the main muscle groups involved in the swing and overall performance. However, it is essential to emphasize that consulting a doctor and a health professional before starting any new exercise program is essential. Each individual has unique needs and different health conditions, and it is important to consider these factors to ensure a safe and effective practice. Now, let's dive into this training routine that will help you strengthen your body and improve your game on the green!"

Warming up

To begin our strength training routine for golf, it is essential to dedicate a few minutes to a proper warm-up. This preliminary phase prepares the body for the physical effort to come, increases blood circulation and prevents injuries. We recommend starting with 5-10 minutes of moderate cardio exercise, such as cycling or brisk walking. These light activities help to gradually increase the heart rate, warm up the muscles and stimulate the respiratory system. Choose the activity that suits you best and adapt the intensity according to your fitness level.

Now let's move on to the main program. For each exercise, make sure you feel slight discomfort and that the last reps of each set are slightly harder. You should be able to complete the set without pausing. if not, the weight used is too heavy.

1. Starting position: Stand with your feet shoulder-width apart. Keep your feet slightly turned out. Place your hands behind your head, elbows out to the sides.

2. Performing the exercise: Bend your knees and slowly lower into a squat position keeping your back straight and pushing your hips back. Make sure your knees don't go over your toes. Once you've reached a comfortable squat position, start rotating your trunk to the right (or left, depending on your choice).

3. Core Rotation: While maintaining the squat position, rotate your core and shoulders to the right (or left). Try to turn as much as possible while keeping your hips stable and your feet firmly planted on the ground.

4. Return to the starting position: Return to the center by straightening your trunk, then repeat the rotation of the trunk on the other side. Perform several repetitions, alternating rotations on each side.

This exercise primarily engages the leg muscles, such as the quadriceps, hamstrings, and glutes, while engaging the core muscles, including the abdominals and oblique muscles. Core rotation adds a functional dimension by building the stability and mobility needed for a powerful, balanced swing in golf. Be sure to maintain good form throughout the exercise and adjust the amount of rotation to suit your comfort level.

When you are comfortable without a load, gradually add weight.

1. Starting position: Stand upright with your feet shoulder-width apart. Hold a barbell (start with no weight then gradually increase with small dumbbells or barbell) in a diagonal position in front of you, using an overhand grip (palms facing down). Your outside arm (the one holding the bar) should be bent at 90 degrees, close to your shoulder, while your inside arm is extended at your side.

2. Execution of the exercise: Take a big step forward with your right leg (or left, depending on your choice) and bend your knee until your thigh is parallel to the ground. Your back leg should be extended with the heel slightly lifted. Keep your upper body straight and aligned.

3. Arm Raises: While maintaining the lunge position, push the barbell up while performing an arm raise. Continue pushing the bar until your arms are fully extended above your head. Keep your abs tight and your spine neutral throughout the movement.

4. Return to starting position: Slowly lower the barbell in controlled motion until you return to the starting position, keeping the outside arm bent at 90 degrees near your shoulder.

5. Repetition of the exercise: Perform the same movement of lunge with raising of the arms for the number of repetitions desired, then repeat on the other side by taking a big step forward with the other leg.

This exercise targets the leg muscles, including the quadriceps, hamstrings, and glutes, while engaging upper body muscles, such as the shoulders, triceps, and back muscles. It improves strength, balance and coordination, which is beneficial for the golf swing. Be sure to maintain good posture and control movement throughout the exercise.

1. 

   Starting position: Get into a plank position, with your hands resting on the floor slightly narrower than shoulder-width apart. Hands should be in line with your shoulders and placed directly under your shoulders. Extend your legs behind you, keeping your toes on the ground. Your body should form a straight line from shoulders to feet.

2. Execution of the exercise: Bend your elbows and lower your body towards the floor while keeping your elbows close to your body. The downward movement must be controlled and stable. Keep going down until your chest is almost in contact with the floor.

3. Push up: Then push hard against the ground extending your arms, thus returning to the starting position. Keep your body aligned throughout the movement, contracting your abdominal and gluteal muscles to maintain a stable position.

4. Repetition of the exercise: Repeat the movement by performing several push-ups in a close position. Focus on controlling the movement and engaging the muscles of the chest, shoulders and triceps.

This exercise primarily targets the muscles of the chest (pectorals), shoulders (deltoids) and triceps, while engaging the stabilizing muscles of the trunk and arms. Close stance push-ups help build upper body strength and endurance, which is beneficial for swing and rotational motion in golf. Be sure to maintain good form throughout the exercise by keeping the body aligned and avoiding letting the hips sag or the elbows stick out.

1. Starting position: Lie on your right side with your legs straight and stacked on top of each other. Place your right elbow directly under your shoulder, bending your arm 90 degrees. Your forearm and palm should be resting on the floor. Contract your abs to stabilize your core.

2. Execution of the exercise: Slowly lift your hips off the ground by contracting the abdominal muscles and the obliques. Your body should form a straight line from head to toe. Hold this side plank position for a few seconds to stabilize your muscles.

3. Rise and fall movement: From the side plank position, lower your hips towards the floor, maintaining control and maintaining constant tension in your abs. Once your hips lightly touch the floor, push again with your abdominal muscles to come back up to the initial side plank position. Repeat this up and down movement, controlling the movement and maintaining a constant contraction of your abs.

4. Switch sides: After performing the desired number of repetitions on the right side, switch sides by lying on your left side. Place your left elbow under your shoulder and perform the same side plank movement going up and down using the strength of your abdominal muscles.

This exercise targets the abdominal muscles, including the obliques, as well as the stabilizing core muscles. It strengthens core stability, improves posture and promotes a more efficient rotational movement during the golf swing. Be sure to maintain good form by keeping your body aligned and avoiding letting your hips sag or twisting your upper body excessively.

1. Starting position: Stand with your feet shoulder-width apart. Hold an object or weight (like a dumbbell, water bottle, or medicine ball) in front of you, holding it with both hands at chest height. Keep your arms slightly bent.

2. Execution of the exercise: Engage your abs and maintain an upright posture throughout the exercise. Start by rotating your trunk to the right, keeping your hips facing forward. Rotate as much as possible while maintaining motion control.

3. Return to the starting position: Return to the central position by bringing the object in front of your chest.

4. Rotation of the trunk to the other side: Repeat the movement by rotating your trunk to the left this time. Perform the same rotational movement maintaining control and feeling the engagement of your abdominal and oblique muscles.

5. Repetition of the exercise: Continue alternating rotations of the trunk from side to side for the number of repetitions desired. Focus on controlling the movement and feeling your abdominal muscles contract throughout the exercise.

This exercise aims to strengthen the abdominal muscles, emphasizing the oblique muscles responsible for the rotation of the trunk. It improves spinal mobility and stability, which is essential for a smooth and powerful golf swing. Be sure to maintain good posture throughout the exercise, keeping the abs tight and avoiding rocking the body from side to side.

At the end of your session, to develop your endurance, necessary for a round of golf, include a cardio session of 20 to 30 minutes using the device of your choice or jogging or brisk walking.

You can opt for a stationary bike, brisk walk, light jog, swim, aerobics, or any other activity that raises your heart rate moderately.

If you choose the stationary bike, set the resistance to a comfortable but challenging level. Pedal at a steady pace and maintain good posture throughout the exercise.

For brisk walking or light running, find a safe and suitable place, such as a park or treadmill. Start by warming up for a few minutes at a slower pace, then gradually increase the intensity to reach a moderate speed. Focus on good walking or running technique, keeping your back straight and your arms well balanced.

If you prefer swimming, try swimming laps at a brisk but comfortable pace. Choose different swimming styles, such as breaststroke, front crawl or back crawl, to vary the muscular effort.

Aerobic dancing is also a great option for cardio. Watch an aerobics video or join an online class to guide you through rhythmic movements that work the whole body.

Whatever activity you choose, be sure to maintain a moderate intensity where you can breathe comfortably but are still slightly short of breath. Remember to hydrate regularly during exercise and listen to your body to adjust the intensity according to your physical condition.

Repeat this routine 3 times a week. Wishing this routine will inspire you to build muscle strength. follow us for more golf tips on this blog or via our live facebook page, every week.