Golf workout?

[Xbmchs12X]

After just finishing up my golf season for high school and not being able to hit the ball as far as i would like I was woundering if anyone has a good workout routine that is beneficial for a golfer. So far this is the best one that I have found....

Chest Workout
Flat Dumbbell Bench Press - 3 sets x 6,6,8 reps
Dumbbell Flys - 2 sets x 12 reps

Back Workout
Deadlifts - 3 sets x 6,6,6 reps
One Arm Dumbbell Rows - 2 sets x 8,6 reps
Good Mornings - 2 sets x 12,12 reps

Leg Workout
Leg Press - 3 sets x 8,6,8 reps
Standing Calf Raises - 3 sets x 12,12,12 reps

Arm Workout
Standing Barbell Curls - 2 sets x 8,6 reps
Cable Push Downs - 2 sets x 8,8 reps
Bench Dips - 2 sets x 12,12 reps
Overhead Dumbbell Extensions - 2 sets x 8,8 reps

Abs
Crunches - 3 set x 25 reps
Scoops- 3 set x 20 reps
Bicycle- 3 set x 30 reps

[golf_junkie27]

I did'nt see any flexibility exercises or any power band work in this routine. Here are some exercises that you might want to try to increase your flexibilty. My trainer emphatically states that the more flexible you are the greater the range of motion. This, in turn, will allow you to increase the amount of weight you lift. (If you wanted to get bigger/stronger)

Bear walk-Get on all fours. Legs spread to the point that you are almost stiff-legged. Walk about sixty feet forwards/backwards. Do this for four sets. This strengthens your hamstrings.

Walk out- Stand straight up, feet are shoulder width apart. Move hips back and grab toes with your hands. Now walk, using your hands, until your are perpendicular to the floor. (Feet stay in the same position) You then walk using your feet, until they are at your hands, back in the original position of hands grabbing toes. Again, this strengthens your hamstrings.

Superman-Lay face down on the floor. Simultaneously bring your arms and legs up, like Superman flying, (thus the name) This strengthens your core and lower back.

Plank-Again, lying face down, lift your hips above the ground. Tuck your elbows inside your chest and balance your weight on your upper torso. Squeeze your abs starting for 30 seconds. Work your way up to 2 minutes. This strengthens your core.

Spider Stretch- Lay face down. Arms stetched out, parallel, to your shoulders. Take your left foot to right hand and visa versa. Your chest never leaves the floor. This stretches out your legs and hips.

Quadruple Threat-Skip rope for one minute. Stop, drop and do 10 pushups. Stop, drop and do 10 situps. Stop, stand up and do 10 squats, hands on head. Grab rope and skip for two minutes. Then do the same exercises for 20 reps. Grap rope and skip for three minutes. Then do the same exercises for 30 reps.
DO NOT REST in between sets. This increases your focus, hand-eye coordination and fast-twitch muscle fibers.

POWER BAND

The two exercises I recommend are:

Tree chop-Have band on bar about three feet above you. Take band in hands. Walk out so you would be in the same position as you would be when bringing back a golf club during a swing. You know should feel some tension in your hips. Take the bands, rotate your hips and shoulders and try to touch your left from foot. Switch and try to do this for your right foot. 4 Sets of 15 reps.

You should do this same movement from a different angle. Take the bands and put them on a secure pole/bar on the ground. Take the bands, in your hands, rotate hips and swing upwards. Same movement as finishing a golf swing. This also increases your flexibility in the hip area.

Last movement-Buy a weight belt, insert a chain, and lock into a weighted stack. Walk out about four feet. Run as hard as you can, upright, knees high, for 30 to 45 seconds. Four sets. This will increase the power of your legs.

I hope these help.

[JaY_B]

as the post above says i would focus a lot more on stretching and flexibility than strengthening exercises, having just ended my season I am starting to look in to this side of golf, if you do too much work in the gym you will bulk out to much and lose flexibility which is 2 steps back and none forward I'm afraid