A Trainer’s #1 Workout To Improve Golf Performance

Golf is a game of precision, power, and control, and I always knew my performance on the course would improve if I could just elevate those elements in my training. Enter the workout that revolutionized my golf game. From the first time I worked through this series, I saw noticeable gains in my clubhead speed, power output, and ball-striking consistency. Every aspect of my performance leveled up, and I owe it all to this comprehensive routine.

Whether you’re driving off the tee or sinking a birdie putt, mobility and strength are essential for an efficient swing. This workout improved my strength and increased my rotational power and balance, game-changers for hitting the ball faster and more accurately. My ability to generate force on demand improved, and my overall stamina during long rounds saw a dramatic boost.

In this article, I’ll walk you through the exact workout that helped me achieve these results. You’ll learn why this training method works so well for golf and how to incorporate it into your routine to see similar improvements.

Why This Workout Works for Improving Your Golf Game

The workout I’ve been using is a game changer, as it boosts the key physical traits that contribute to a solid and efficient golf swing. This routine effectively targets all the essential areas of your game, focusing on explosive power, core stability, and mobility.

For instance, exercises like medicine ball throws are fantastic for building rotational power, which is crucial for generating the torque needed in your swing. Meanwhile, movements like the dumbbell quarter squat jump emphasize lower-body explosiveness, which is vital for increasing your clubhead speed off the tee.

By incorporating these dynamic exercises, you can develop the ability to generate force rapidly, enhancing your overall performance on the course.

In addition to power and explosiveness, this workout’s strength-training elements significantly improve muscle control and endurance. Exercises such as barbell deadlifts and landmine single-arm push presses help build the strength necessary to maintain stability throughout your swing, allowing for more accurate ball striking.

Moreover, a strong core is essential for maintaining balance and control during your swing, which this routine effectively targets through exercises like the Pallof press and rotational cable rows. By combining these physical traits, this workout helps ensure that you remain strong and consistent throughout your entire round, enabling you to perform at your best, regardless of the course conditions.

The #1 Golf Performance Workout

Power Series:

• Medicine Ball Throws (3 sets of 5 reps per side)
• Dumbbell Quarter Squat Jump (3 sets of 3 reps)

Directions: Perform these three exercises in a circuit, completing all reps for each before moving to the next. Rest for 30 seconds between exercises, and take a 2-minute break between each round. Complete 3 rounds.

1. Medicine Ball Throws

1. Stand with your feet shoulder-width apart, holding a medicine ball at chest height.
2. Slightly rotate away from the wall to load your core and hips.
3. Rotate your torso and hips powerfully toward the wall and throw the ball explosively, pivoting through your back foot.
4. Complete all reps on one side, then switch.

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2. Dumbbell Quarter Squat Jump

1. Hold a light dumbbell in each hand and stand with feet hip-width apart.
2. Lower into a quarter squat position, keeping your chest up and core braced.
3. Explosively jump as high as possible, pushing through your toes and landing softly.

Strength Circuit:

Superset A:

• A1: Barbell Deadlift (3 sets of 5 reps)
• A2: Landmine Single-arm Push Press (3 sets of 5 reps per side)

Superset B:

• B1: Rotational Cable Row (3 sets of 12 reps per side)
• B2: Dumbbell Box Step-up (3 sets of 8 reps per side)

Directions: A1 and A2 form the first superset; B1 and B2 form the second. Complete all sets of A1 and A2 with minimal rest between exercises, then rest for 2 minutes before repeating for 3 total sets. Follow the same pattern for B1 and B2.

A1. Barbell Deadlift

1. Stand with your feet hip-width apart, with a barbell on the floor in front.
2. Hinge at the hips and grasp the barbell with both hands.
3. Brace your core and tighten your back in the start position.
4. Drive through your heels, keep your chest and back straight, and lift the bar until you stand tall.
5. Lower the bar slowly back to the floor.

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A2. Landmine Single-arm Push Press

1. Set up a landmine barbell attachment.
2. Hold the bar with one hand at shoulder height, feet staggered.
3. If pressing with your right arm, your left leg should be forward.
4. Bend your knees slightly and use your legs to press the bar overhead explosively.
5. Lower back down to shoulder height with control.

B1. Rotational Cable Row

1. Attach a handle to a low cable machine.
2. Stagger your feet with your left foot forward and your right hand gripping the handle.
3. Pull the handle across your body, rotating your torso as you row.
4. Focus on keeping the handle close and pulling your elbows to your lower ribs.
5. Your chest should be perpendicular to the cable machine at the end of each rep.
6. Return to the start with control, keeping your core engaged.

B2. Dumbbell Box Step-up (3 sets of 8 reps per side)

1. Hold dumbbells at your sides and brace your core.
2. Place your foot on a sturdy box or bench, twelve to sixteen inches in height.
3. Press through your whole foot to lift your body onto the box, then step down.
4. Complete all reps for one leg, and then switch sides.
5. Focus on driving your foot down through the box and reaching your head to the ceiling.

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Core Finisher:

• Pallof Press (3 sets of 12 to 15 reps per side)
• Side Plank + Rotation (3 sets of 10 reps per side)

Directions: Perform these two exercises as a superset, with minimal rest between Pallof presses and side planks + rotation. Take 1.5 minutes of rest between each set and complete 3 sets in total.

1. Pallof Press

1. Attach a handle to a cable machine at chest height.
2. Stand perpendicular to the machine and hold the handle with both hands, extending your arms straight out before you.
3. Press the handle forward, resisting the rotation caused by the cable, then slowly return to the start.

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2. Side Plank + Rotation

1. Begin in a side plank position with your forearm on the ground.
2. Extend your top arm toward the ceiling, then rotate it under your body, bringing it down toward your opposite side.
3. Return to the start and repeat.