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Improve Your Golf Game With These Golf Workouts At The Gym!

Get your golf game to a new level with these effective golf workouts!

If you’re like a lot of golfers in the Nyack NY area, then this is the time of year when you’re trying to make improvements with your golf swing and overall game. One way to improve your golf game at the gym is through structured workouts, and the Rising Legends experts are here to help you learn easy, effective golf workouts.

This guide will explore golf-specific workout routines that can boost your performance on the course, and these routines range widely from compound exercises to high-intensity core exercises that focus on your rotational power.

Check out the below sections to improve your golf training at the gym!

How Does Gym Training Improve Golf Skills?

Just like with any sport, training in the gym can go a long way to build your control, strength and mobility. Working out also helps improve your golf technique, and it’s an additional step that golfers should take on top of their regular golf practice at the driving range.

Because golf requires a tremendous amount of strength, precision and flexibility, there are many targeted workouts that help golfers improve performances and reduce injury risks. The type of targeted training that applies to golfers is oriented around improving swing mechanics and increasing shot distances.

Below is a brief breakdown detailing how targeted training can improve your swing technique and shot distances:

Swing Technique

  • Mechanics: Targeted training is great for refining your golf swing mechanics by focusing on specific swing aspects like your posture, alignment and technique. When you combine this type of training with practice drills and range sessions, it’ll help you to naturally ingrain the correct muscle memory for more accurate and consistent swings.
  • Stability & Balance: Stability and core strength are crucial for your golf swing’s balance. This is why golfers should implement core exercises that improve their swing motion’s control, coordination and stability.
  • Mobility & Flexibility: Golfers can also achieve smoother, more fluid swings by focusing on flexibility exercises. Improving your flexibility will also minimize your injury risks, and optimize your backswing and follow-through.

Shot Distance

  • Strength Training: Golfers can benefit from many different strength training exercises, particularly workouts that focus on core and lower body muscles. This includes things like deadlifts, squats and other rotational movements that improve your explosiveness and clubhead speed.
  • Speed Training: This doesn’t mean golfers should necessarily be running sprints for their gym training, but it does include speed training drills like underspeed and overspeed swings. Some gym exercises to pair up with this training would include explosive maneuvers like kettlebell swings, medicine ball slams and plyometric jumps.

Which Muscles Should Golfers Be Focusing On?

Golf is definitely a full-body sport, and many golfers should focus on their back, chest, core and legs for their strength training exercises. There are many other muscles that golfers should focus on while working out at the gym, including:

  • Core muscles
  • Hip flexors
  • Gluteal muscles
  • Hamstrings and quadriceps
  • Latissimus dorsi (shoulders and back)

Golf Workouts For Home & The Gym

It’s understandable how a lot of golfers have trouble making it to the gym, and this is partly because they’re often spending a lot of their free time at courses.

The good news is that there are many awesome workouts that you can do either at the gym or at home during your free time. Some of these golf workouts include:

  • Full plank with hand reaches (3 sets of 10 reps)
  • Full plank with leg lifts (3 sets of 8-10 reps each leg)
  • Glute bridge (3 sets of 10 reps)
  • Single leg balances (3 sets of 10 reps)
  • Quadruped opposite arm/leg raises (2 sets of 10 reps per side)
  • Floor cobra (3 sets of 10 reps)
  • Side lunges (3 sets of 10 reps)
  • Push-ups (3 sets of 8-12 reps)
  • Russian twists (3 sets of 20-25 reps)

Golf Workouts For The Gym

There are some golf workouts that can only be done properly at gyms, and the following options are some exercises that can be performed in any gym:

  • Lat pulldowns (3 sets of 8-10 reps)
  • Leg presses (3 sets of 8-10 reps)
  • Seated rows (3 sets of 8-10 reps)
  • Single leg squats (3 sets of 8-10 reps)
  • Slam ball rotations (3 sets of 8-10 reps)
  • Dumbbell shoulder presses (3 sets of 8-10 reps)
  • Kettlebell swings (3 sets of 10-12 reps)
  • Barbell rows (3 sets of 8-10 reps)
  • Medicine ball rotational throws (3 sets of 8-10 reps)
  • Lateral lunges (3 sets of 10-12 reps)
  • Dumbbell squats (3 sets of 10-12 reps)
  • Dumbbell rows (3 sets of 10-12 reps each arm)
  • Medicine ball woodchops (3 sets of 12-15 reps per side)
  • Reverse lunges (3 sets of 10-12 reps each leg)

Golf Resistance Band Workouts

Resistance band exercises are also a great way for golfers to develop their swing’s functional speed, and it’s unfortunately common for a lot of golfers to skip these exercises. However, there’s absolutely no denying how putting resistance band workouts into your routine will go a long way to boost your swing technique and shot distance.

The trick is to target key muscles associated with your golf swing, including your back, shoulders, core and legs. Golfers should aim to mix these exercises into their routine at least 2-3 times per week. Some popular golf band workouts include:

  • Band rotations
  • Band pull-aparts
  • Band rows
  • Band squats
  • Band Palof presses

Golfers also shouldn’t be afraid to adjust their resistance levels in order to challenge themselves appropriately.

Reach Out To Rising Legends To Boost Your Golf Workouts And Lower Your Scores This Summer!

If you’re interested in boosting your golf game this summer through structured workouts in the Nyack NY area, get in touch with the Rising Legends staff to learn more about how our specialists can help you get ready for your next round at the golf course.

We look forward to seeing you at the gym!

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