Work Out Routine (Exercise for Golf)

[Brooklyn]

So i was curious if anybody had a good work out routine to increase swing speed. Well im not really concerned with swing speed but i would like to get maybe 25-30 more yards out of my drives... Im about 5'8 and 120 lbs soaking wet. I usually go to the gym 3 times a week but i just do a core work out. But this is the year that im really starting to try to get my handicap lowered i was wondering if anybody had suggestions for a good muscle building routine that would help get a little extra yards.
I bought a new driver this year Hibore XLS 10.5 it defiantly helps get me straighter but there doesn't seem to be much in the way of yardage

thanks for your input.

[iacas]

Muscle isn't necessarily going to help. It has to be the right kind of muscle. I'm not a trainer, so I suspect you'll have to ask one of them how to accomplish what you're after.

Speed will add distance (if contact quality remains the same), but you can improve your launch conditions and your ball contact and add distance too. That I can tell you.

[Lemay427]

I gained about 10 yards in my drive so far this season. I feel its because I have been in the gym since Novemeber/December. Lifting weights, some cardio. Try not to injure anything with weights that are too heavy.


DONT FORGET!!! STRETCH!!!!!

[BASHERBAKER69]

Ha, gym freaks!!!!!!!!!!!!!!..watch this clip from The Departed with Alec Baldwin...

http://youtube.com/watch?v=r46JtPDtqAk

the best thing to get your score down is to improve your course management skills and to use your nut....i don't think working out like a pornstar at the gym will necessarily help- you may be able to hit slightly longer Hollywood type drives at the range but it won't make you a better player.

Also, figure out your strengths and play to them.ie- if you can't hit flop shots don't put yourself in a position where you have to hit one!

[Lemay427]

LOL....

Why does Tiger lift weights?


Getting better at golf contains many factors: Fitness, Course management, striking ability, swing, putting, etc etc etc.


This guy was asking about fitness in general. I have become a better golfer because i went from a 275yd average to a 285 average off the tee with the big stick. My scores have shown improvement. So dont say fitness and muscle doesnt help golf........

[Gerry18]

I am in the same exact situation, I am not a long hitter and I do not mind getting and extra 20 yards. But I do not think lifting weights is the total solution; going to the gym will help, but I think adding cardio and fitness and a lot of training will help to get that extra yards we are all looking for.

[Brooklyn]

Yeah im defiantly not talking about getting buff or anything. I just mean what would be a good muscle group to work.
But i think the fact that i said last year "I would rather drive 200 straight than 250 sliced" but now i am hitting prettty straight... I should quit complaining and work on my course management. But i would like to be able to hit further.

[Shindig]

Yeah im defiantly not talking about getting buff or anything. I just mean what would be a good muscle group to work.

This is where I was about a year ago - 200 yards straight, but I couldn't even get it to 250 sliced by stepping on it. Last week, I had two 250 yard drives. I was 5'8 120 lbs, am now 145 lbs.

I'd list my workout routine, but I can't remember the names of some of the exercises I do. I'm going to the gym tonight, so I'll make a note of them and write up a full listing. In the meantime, you could do a search on other threads related to this that I've posted it, although my routine changes periodically. I still stand by what I said in the past ones, because the general process doesn't change. For the record, my primary motivation at the gym is golf. I get bugged sometimes by people telling me at the gym that by doing 25 reps at low weights, I'll never get buff. I also have people telling me at the practice putting green that I shouldn't be practicing "gimmes" when I practice 5-7 foot putts. Anyway, expect a detailed response here from me around 9PM pacific tonight on this topic.

[JaY_B]

I feel that unless you will go to the gym regularly (at least 3 times a week) a work out routine to improve your golf swing would not provide the results you are looking for. You have to work very hard in the gym for a fair period of time to gain any sort of noticeable improvement (unless you kid yourself your hitting it further after two weeks of going to the gym).

I personally would suggest you buy a momentus swing trainer or speed stik, OK this is not the gym but the exercises are quicker to perform, it is cheaper in the long run and the motivation required to complete a 'work out' is less of an issue.

[SwinginCaveman]

I'm going to make a comparison that some of you may deem ridiculous:

You want your golf swing to look like a rubber band, not a caveman.

I don't mean rubber band as in you swing like spaghetti; I mean you want to wind yourself up and use momentum to snap through the ball. The best players always say "Make your swing and let the ball get in the way." Now, you don't need to bench 300 lbs to do so. If you can properly shift your weight and use speed instead of strength then you will hit the ball well.

Take Bubba Watson, for example. By far the longest hitter on tour, but he weighs no more than 185. He was born with the natural ability of having very fast arms and hands. Distance comes from accelerating through the ball, and that doesn't always come from being strong.

If you are flexible, you will be able to wind up with your wrists behind your head, and with a proper weight shift, you will be able to unleash a hell of a swing.

I want to say flexibility plays a large part in the consistency and distance of your game. When I started out last spring I was extremely tight, but a week of hardcore stretching and my swing just felt a lot more natural. I was able to duplicate it more and didn't have to put as much effort into the swing.

Muscle conditioning is another important part of golf. Again, you don't need to have big muscles to have them in good shape. They need to be able to withstand swinging a club 120+ times (practice tee included) in a 3 or 4 hour span. If your muscles get tired, you will get lazy and make lazier swings. If you're going to lift, make sure you do so with low weight and high reps. This will tone your muscles and increase their endurance.

So I say work on flexibility and conditioning and your game will be more consistent leading to better scores.

[BASHERBAKER69]

i agree, but Alec Baldwin's character in The Departed might not..lol..see earlier video post.

I say that technique and timing are far more important...tis no good being strong with poor co ordination and timimg!

[JaY_B]

I'm going to make a comparison that some of you may deem ridiculous:

The only ridiculous thing about your post is that people could find it ridiculous at all, this post is pretty much spot on

[golf_junkie27]

So i was curious if anybody had a good work out routine to increase swing speed. Well im not really concerned with swing speed but i would like to get maybe 25-30 more yards out of my drives... Im about 5'8 and 120 lbs soaking wet. I usually go to the gym 3 times a week but i just do a core work out. But this is the year that im really starting to try to get my handicap lowered i was wondering if anybody had suggestions for a good muscle building routine that would help get a little extra yards.

Brooklyn You're on the right track. Strengthening your core is essential. You should also work your legs: Squats, deadlifts, lunges and knee ups. As for imitating your swing, a good exercise is to grab a powerband with some strong resistance and simulate your golf swing. From experience, exercises developed by my trainer, you should go moderate to heavy weight, short reps, between 4-6, with about 45 seconds of rest between sets. Also, do as many flexibility exercises as possible. Your gym should have at least one reputable trainer with multiple certifications that can recommend a flexiblity program. Lastly, take a look at Russian Kettle bells. These are absolutely awesome. You need a strong core, balance and stability to use them. They will make you stronger and sooner than you imagined.

[Shindig]

After several instances of writing these out on the fly, I decided to save this to my computer. I'll make changes as I think of more things, so when this question comes up more often - as it does - I can respond to it more quickly and with better accuracy. I'll probably also find better ways to phrase things.


I started golf shortly before turning 23 at 5'8 and 120 lbs. Almost two years later, I'm 145 lbs and hitting the ball farther. Once I accepted that I was going to be a short hitter, as I was beginning at golf, I focused on accuracy and let the distance come. I don't feel as though I'm swinging any harder now than I was 16 months ago when I first got a driver, but I'm hitting it farther.

What follows is my current workout routine. I change my workout routine every few months as I find other exercises that I like for the same muscle groups. I also rotate exercises back in so the muscles don't get used to doing anything in particular, other than swinging a golf club. Make no mistake about it: my focus in working out is to improve my golf game, primarily to increase my distance and endurance.

There is some argument on the board over different techniques. Some people do heavy weights with very few repetitions. I do the opposite. I haven't studied fitness, golf-specific or otherwise, to any real extent. I do know what has worked for me: I've picked up 15 yards on my average drive in a year or so of being serious about golf fitness. Progress comes slowly, so make a commitment and stick to it. I go several times a week. You won't gain a benefit if you only go once or twice a week, and it'll be too easy to turn the casual commitment into not going. Find some motivation to keep going. I gym I go to - UCLA's John Wooden Center - has no shortage of pretty girls to smile at. You'd be amazed how much it takes for me to want to skip a gym time. Maybe your motivation will be a friend who will encourage you and expect to be encouraged by you.



Some general notes, before we begin:
* Stretch each muscle before and after exercising it. This includes between sets. For that matter, stretch the golf muscles daily, whether you're at the gym or not. If you can hold a stretch for 30 seconds, you'll really feel it, but it's going to strengthen and stretch the muscles. Maybe I should write something about stretching at some point.
* For machines with weights, or with free weights, do 15-20 repetitions on whichever weight you can do this comfortably. Don't let the muscle-heads convince you that you need to move to the next weight once you can do 15 comfortably. They're going for muscle mass, whereas that isn't what you want. Get used to ignoring them if they give you unwanted advice, just as you ignore unwanted swing advice from the 30-handicapper with a slice who thinks he can fix your swing.
* Yoga and pilates, while having the reputation as girly, are intense. They are worth a try, especially if your gym offers classes cheaply or included in your membership. If you're at a university, there's a very good chance these are available cheaply from campus recreation. I think the flexibility that allowed me to begin gaining distance really started for me in yoga class.
* Power in the golf swing doesn't come strictly from the arms.
* Distance isn't the sole benefit of golf fitness. You'll be more easily able to walk a course - something I enjoy very much. You'll be able to play trouble shots better.


I begin my workout with cardio, either on the exercise bike (30 minutes) or stair-master (15 minutes). In addition to the cardio, these will work out your legs and hips, which helps you generate more power in your swing.

I then do some subset of the following exercises.

Machines you can find at the gym, and what it looks like (for ease of finding)
* Lateral Raise : helps the shoulders and deltoids. It may look like the person doing this is doing an exaggerated shrugging, over and over.
* Kneeling leg curl : hamstrings. Looks like someone is on all fours and kicking.
* Hip abductor and hip adductor: hip muscles. These look like someone is practicing spreading the legs.
* Abdominal crunch : like someone is folding over. I don't know why I started with this, but it feels good and I can feel the muscles during my swing.
* Back extension: looks like someone is folded over and is pushing back to straight up. The benefit to this is really in the rear end, which also helps generate power for the swing. You'd be surprised.

Free weights. You can do these at the gym or at home. I use 10 lb weights and can do many sets and many repetitions. If you keep a set of weights at home, you can quickly do a set of each of these before your morning shower, time permitting. That way, if you don't get to the gym that day, at least you've done something towards your golf fitness.
* Flys - hands at your sides, pull outwards to a 90 degree angle with your body. Bring back to body in controlled motion. Repeat.
* Hammer curls - they look like bicep curls, except the weights are vertical at beginning.
* Tricep raise - with a weight in one hand, hold the hand behind your head. Grasp the upper arm with the other hand. Raise the hand up and bring back down in one controlled motion. Repeat.


I also suggest swinging a medicine ball - using a torso turn, like in the golf swing - for about 10-15 repetitions per day. Resistance tubes are also great to keep around the house for simple exercises. Finally, if you have no equipment but floorspace, you can do lunges.

Finally, get a set of hand grips at a sporting goods store. Keep one in your car, one in your backpack or briefcase or office drawer, one near the chair you sit in when you watch TV. These develop the wrists, among other things, which can help with your accuracy when hitting out of deep rough or the twisting that occurs on off-center hits.


One note that isn't directly workout related is your diet. Get in the habit of eating a bit healthier, if you don't already. Working out is not going to help if you can't help your body make use of the workout's results. I drink a protein shake after every workout and follow it up with a high protein meal, such as a large hamburger, chicken, or fish. Fortunately, shakes go great with the first two. Milk, ice cream, protein powder, and some syrup give you a great and helpful drink to go with your meal.
Keep this up, and you're going to gain some (good) weight, you're going to feel better, and you're going to play better.

[Three Putt]

Best workout is to walk 18 as much as possible, carrying your bag. Your worst holes for the most part will be the last 4 or 5 until you get in "golf" shape. Obviously if you are in shape through the gym it helps, but I feel "shot fatigue" sets in on the final holes.

Best way to hit it farther is a simple crossover of the forearms on impact on driver thru 9 iron, plus it builds some effortless consistency through a repeatable technique. PW thru LW is purely touch in my book, for what it's worth.

I'm only a 7 hcap, but I spend 80% of my full swings on the practice range with my 8 iron.

[bruno]

So i was curious if anybody had a good work out routine to increase swing speed. Well im not really concerned with swing speed but i would like to get maybe 25-30 more yards out of my drives... Im about 5'8 and 120 lbs soaking wet. I usually go to the gym 3 times a week but i just do a core work out. But this is the year that im really starting to try to get my handicap lowered i was wondering if anybody had suggestions for a good muscle building routine that would help get a little extra yards.

Core strength and flexability is a must. Always stretch. Swing speed is the best distance gianer and i think the lower body workout like squats and the leg press will be a great help. By strengthening your legs (base) you are poised to make a more balanced swing. If you have stong legs you can rest your weight on your lower body alowing you to rotate your upper body freely alowing you to create more clubhead speed just from the extra balance. Always do squats with free weights to increase your balance. Free weight squats are fantastic balance improvers and will help the swing alot. Hope that helps ya.

[The Gill]

I've been working out for the last 10 years, here are some general thoughts for golf.

[+] Size isn't necessarily a bad thing as long as it doesn't decrease your flexibility, so keep stretching and don't worry about gaining mass. I watched a Pros vs Joes episode where Bill Goldberg hit an amazing 3 wood. The moral of the story is even a 250 lb + wrestler can smooth one with good mechanics and flexibility.
[+] Don't do the same thing, or your body will stop responding or over-compensate. Don't do 10-16 reps every time, don't work out just upper body, etc.
[+] Have a total golf/gym plan. If your muscles are never sore or fatigued, I'd argue you're not pushing yourself. However, you'll just mess up your swing if you try to practice or play while your body is sore and recovering.
[+] Everyone says core is important. I'd argue that legs are even more important. After legs and core, next is shoulders, back, and rotator cuffs.

My routine during golf season looks like this:
-I break my routines into 1) Chest/Back 2) Legs 3) Shoulders/Arm. I do core and calves almost session.
-First I decide when I want to play and practice full swings. I back 3 days from that and will work whatever will be sore that week. The days after, I practice putting or read a good golf book while I recover.
-The next days I rotate through the other body groups
-For the best results, warm up with 5 minutes of cardio and try to maintain that heart rate throughout your workout. A heart monitor can make this fun.
-In between exercises, let your focus drift, check out hot chicks, etc, but then as soon as your hands touch the weights get focused, develop a pre-lift routine and focus throughout the set. This is very much like golf. You'll see that muscleheads who've never touched a club will have pre-lift routines and then get focused. In this way you'll probably get more out of lifting than you ever thought.

I could go on for hours, but I'll spare you. Let me know if you want more.

[shortgrass lover]

Since early January I have been playing 18 plus holes most days of the week, and I hit a lot of shots every day into a net in my backyard. I have gained an average of about 12-15 yards on my drives, and I can tell that my forearms are getting bigger than three months ago. However, I do lift weights because of high school football. But I also gained distance by bending over at the waist at address. I saw it on a David Leadbetter instructional on "The Turn" which comes on the Golf Channel. Try bending from the waist instead of standing upright.