Hitting the gym might not be a high prior for a lot of golfers but as the game involves thanks to big hitting pros like Bryson DeChambeau, it might be worth reconsidering that.
If time isn’t on your side or you’re just not a fan of commercial gyms, fear not, we have the best golf workout for everyday that can be done from the comfort of your home.
Warm Up
5-10 minutes of dynamic stretching helps to increase mobility and activate key muscle groups. Below is a great mobility flow by Dynamic Golf’s, Rachel Tibbs our resident S&C Coach.
This routine can be done as part of your everyday golf workout to improve mobility and flexibility, whether that’s before you head onto the course or pre/post workout.
10-Step At Home Golf Workout
1) Push Ups
Push ups are a great whole body exercise. They mainly target chest, arms and shoulders, which play a huge role in the golf swing. However, they’re also great for stability and engage the core.
Whilst full push ups might not be achievable for all golfers, instead there are some variations that are more beginner friendly. The most simple form being on the knees, which reduces the amount of weight needing to be supported.
If you’re more advanced, why not try adding a weighed backpack on to increase the difficulty.
2) Lunges
Lunges are great for improving the range of motion in your hips whilst strengthening the lower body.
Start with your feet together and then extend one leg out bending the knee to a 90 degree angle and dropping the trial knee to the floor. Then return back to centre and repeat.
If you’ve got a light weight or something like a golf battery around the house, this will increase the intensity of the exercise.
3) Deadbugs
Deadbugs are a great core exercise. It’s great for golfers as it stabilises the core which is an important part of the golf swing.
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Laying on your back with your arms in the air and legs up with a slight flex, take alternate arms and legs, lowering them towards the floor and back up. Then alternate arms and legs.
4) Squats
Squats are a great way of improving leg strength, stability and mobility.
There is a range of variations of squats which can be done at home. Typical bodyweight squats are a great start and weight can be added to increase the difficulty.
Alternative variations include split squat, where you step back with one leg. Then you can drop down to a right angle with front leg and the back knees touches the floor.
5) Glute Bridges
Glute bridges work the lower back and hips. They’re a great way of preventing lower back pain and increasing hip stability in the golf swing.
Lay on your back with knees bend, feet touching the floor. Squeeze the glutes as you lifts the hips upwards. It’s important to avoid the lower back arching.
Weight can be added onto the hips to intensity the movement.
6) Planks
Planking is a great way to improve a golfers core stability that is required during the swing.
A standard front plank, on the forearms is a great option. Whereby keeping a straight line from head to heads you balance on the forearms and toes. Alternatively, you can use the knees as a modified version.
Side plank, balancing on the side of the foot and one forearm is also a great plank variation.
7) Single Leg Hip Hinge
This is a great exercise, working a golfers balance, stability, hip mobility and single leg strength.
Starting with a shoulder width stance, bend forwards from the hips with one leg lifting backwards. You can use a weight, or golf club to increase stability.
8) Shoulder Taps
Shoulder taps are a great deep core exercise, great for stability.
Starting in tall plank position, on the hands. Take one hand and touch the opposite shoulder. Return back to the plank and then alternate to the other shoulder. Don’t rush the taps, try to keep a neutral spine angle.
9) Tricep Dips
Tricep dips are a great arm strength exercise for golfers.
Using a sofa, chair or anything similar, sit on the edge. Place your hands at your side and extend your legs. Lower yourself down bending your elbows and back up. The straighter your legs are, the more difficult the exercise.
10) Jumps
Jumping is a great way for golfers to work on their explosive power that is required in the golf swing.
Skater jumps are a great option as they test single leg explosively and mimic the lateral power required in the swing. This is jumping side to side, landing and re jumping from one leg.
Normal vertical jumps also help to mimic focus created in the swing.
Dynamic Golf: Rachel Tibbs
The above golf exercise videos are by our resident strength and conditioning coach Rachel Tibbs. She is a TPI L2 certified S&C coach, who is the owner of Dynamic Golf at The Bunker in Leeds. She offers a range of services designed to improve your golf performance, health, and fitness.
If you’re not local, you won’t miss out as Dynamic Golf also offers online coaching! Each session includes personalised programming through the DynamicGolf app. This allows players to receive tailored guidance and track your progress remotely, ensuring that your golf performance and fitness goals are consistently met, no matter where you are. There are four different package options available to choose from here.
In person sessions include a one hour assessment session to help see where Rachel can best help your golf game, followed by an introductory session. From here, there are four membership package options to choose from to continue your golf fitness development.
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If you want to find out more, you can visit the Dynamic Golf website, email info@dynamic-golf.co.uk or follow her on Twitter, Instagram, Facebook or YouTube.
Conclusion
Incorporating some golf based exercises into your everyday routine doesn’t have to be challenge. By focusing on a simple 10 step at home golf workout for everyday, you can improve your golf game without having to visit the gym.
Don’t forget that cardiovascular exercises such as cross trainers or jogging are also a great way of increasing your endurance ready for the 3+ hours you spend walking the course. Anything is better than nothing, so why not give some golf based fitness a go.
Home workouts don’t need to be anything fancy, so why not give our best golf workout for everyday at home a go!
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