The Best Fitness Exercises for Golfers
Hate to break it to you... there is not a singular, or group of exercises that is "best for golfers."
However, there are TONS of great exercises you should be doing on a regular basis to maximize your performance on and off the golf course... but these exercises aren't very different from the one's I give my football athletes, my wrestlers, or my baseball athletes.
So, as a golfer, what exercises should you be doing in the weight room in order to maximize clubhead speed and increase pain-free performance on the course?
5 Principle Motor Patterns...
SQUAT.
HINGE.
PUSH.
PULL.
ROTATE.
~75% of your strength training exercises will fall under these 5 central motor patterns.
I'll give you examples of each of them, as well as how to construct a workout later!
DEEPER INTO THE WEEDS
As we look beyond the 5 Principle Motor Patterns, we run into categories of movement such as:
Anti-Movement
Crawl
Carry
Locomotion
Mobility / Stability
Plyometrics
All of these categories will fill the gaps leftover after the 5 principle motor patterns have been maximized.
Obviously this is a pretty simplistic and generalized approach to training, but I want it to be as digestible as possible.
Constructing Your Training Day
First, warm up.
Do something to elevate your heart rate, increase blood flow, and build some fluidity in your movement.
Incorporate some locomotion to get the body moving.
Do some shuffles, lunges, or carioca.
Secondly, build your buckets.
We'll keep it simple.
6 Exercises total. Grouped into 3 buckets. Each bucket gets 2 exercises.
Complete the first bucket, before moving on to the next.
Complete the second before moving on the last.
3-4 Sets of each exercise.
5-8 reps.
Thirdly, fill the buckets... here are some of the "best" exercises for golfers.
Squat Option
Hinge Option
Bodyweight Single Leg Glute Bridge
Pull Option
Push Option
Seated Dumbbell Shoulder Press
Stability
Mobility
WRAP IT UP
Let's review.
There is NOT a "best" exercise for golfers.
Every exercise has a role within a training program.
Failing to include a diverse selection of exercises means failing to adequately prepare for your golf swing!
Prioritize the 5 Principle Motor Patterns.
Mix in a bunch of the other stuff.
You'll be good to go.
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If you want to learn more about how we program and train at SCRATCH... Join the community below!
https://www.scratchgolftraining.com/becomeascratchathlete
Let's go low!
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Carter Schmitz, CSCS, TPI
Founder: SCRATCHGolfTraining.com
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