Good exercises at the gym for more distance?

I already have planks for core strength. Any specific exercises that golfers here like?

Stretch band resistance training or weights - especially for width in the takeaway. It will make full extension easier at the top which will widen your arc and increase your speed

Opposite handed swings (so if you're right handed, do some resistance band / golf club swings doing a left-handed swing).

Squat Bench Deadlift

Quads and glutes. Power comes from the ground.

Upper body/shoulder mobility.

Any compound movements, dead-lifts, squats, etc. Multiple body parts moving in sync and an explosion type exercise.

16oz curls..........do enough and you won't even care where it goes...

What is this "gym" thing you speak of?

Oh yeah!!

I saw Jim play golf.

He's pretty good!

Anything that is explosive. Jump squats, long jump, plyometric exercises. Med ball slams, or tosses, core work.

then general over all strength training and general strength.

if you want to be fast, train for speed and explosion. Slow exercises will just make you slower.

Check out the Drive 400 program (I think that is what it is called). For like $25 this guy gives you a very well developed workout routine specifically designed for speed in golf. He was a former baseball player now a trainer or something like that.

I did it last year and was hitting distances I had never seen before. I had multiple guys comment on my increase in distance over the season.

It takes about a month or so to start seeing real benefits, and if I remember right some other guys on here basically said you could do it early in the season and it would last through to the Fall, then you could pick it back up again in the Spring to get ready for the next season...something like that. It combines a lot of mobility, strength, and speed exercises. You’ll also want to purchase a foam roller and a lacrosse ball with it to do all of the exercises. It helped my back tremendously, and again added some noticeable distance gains.

I need to start it again this year, but I had spinal fusion surgery back in January and I’m trying to take things easy as much as I can. I’ve also started the George Gankas program and that has added a lot of distance also, so I’m not feeling the need for more distance so much at the moment. But I liked the Drive 400 thing for more than just the distance gains, so I need to start it back again this year. By June or July I should be bombing it again!

I've read, that the predominant movement in preparation for golf should be abducted - work shoulder and wrist joints, trunk movements, and movements in the hip and ankle joints. Swimming is comfortable for me, it will develop all these joints and put special emphasis on the hands. I also do the usual set of flexibility workouts. All this helps me to develop endurance in the playing, because when I played the first time and walked about 7-8 km during the round, I was very tired and my body ached the next day. I have no idea how professional golfers play so often, but friends say that they take Cardarine. In any case, I see results from my golf training, and I am very happy about it.

On 5/26/2020 at 8:26 PM, QuigleyDU said:

Anything that is explosive. Jump squats, long jump, plyometric exercises. Med ball slams, or tosses, core work.

then general over all strength training and general strength.

 

if you want to be fast, train for speed and explosion. Slow exercises will just make you slower.

I agree with most of this except the last part.  It is imperative to activate fast twitch fibers for any explosive and ballistic movement like golf, however, "slow" exercises such as squats, deads, bench, etc. are also important to do.  I have all my clients do a combo of strength training, speed training/explosive movements and stretching/yoga.  Balance work on the medicine ball and bosu ball are important as well.  You can't hit the sweet spot consistently with poor balance.   

11 minutes ago, phizzy30 said:

I agree with most of this except the last part.  It is imperative to activate fast twitch fibers for any explosive and ballistic movement like golf, however, "slow" exercises such as squats, deads, bench, etc. are also important to do.  I have all my clients do a combo of strength training, speed training/explosive movements and stretching/yoga.  Balance work on the medicine ball and bosu ball are important as well.  You can't hit the sweet spot consistently with poor balance.   

Of course. There are strength, stability, and power exercises and they are not necessarily the same. And I love yoga. 

Apart from Zuback, I don’t know too many long drive guys who had notable recorded power lifts. If squatting or deadlifting helps your golf, it’s incredibly marginal.

Im getting more into calisthenic/plyometric type exercises. Mobility is critical as well.

heres one I’m trying that I think has potential: lie on your back, lift your straight legs as close to degrees as possible, then rotate your legs to the ground on either side. Slow and controlled, with a little more speed when it gets easier.

apart from that, swing something heavy as well. Faldo reckoned he swung a pick axe a lot 

You mentioned the drive 400 program was $25 but the site says $49. Is there a promo code?

Hip thrusters. Lots of hip thrusters. The faster the rep, the better.

Plyometrics using an angled rebounder and light medicine balls( 10lbs and under)

Tornado(medicine ball on a rope) ballistic slams against a concrete wall.

The purpose of both is to develop explosive power , not strength per se.

These exercises require an underlying level of fitness before attempting them. 

1 hour ago, milesgiles said:

Apart from Zuback, I don’t know too many long drive guys who had notable recorded power lifts. If squatting or deadlifting helps your golf, it’s incredibly marginal.

Im getting more into calisthenic/plyometric type exercises. Mobility is critical as well.

heres one I’m trying that I think has potential: lie on your back, lift your straight legs as close to degrees as possible, then rotate your legs to the ground on either side. Slow and controlled, with a little more speed when it gets easier.

apart from that, swing something heavy as well. Faldo reckoned he swung a pick axe a lot 

Have you seen Ryan Steenberg?  The guy used to play college football and is a pretty strong dude.  Many of the WLD guys are pretty strong in their own right and they all strength train.  Not saying strength training is the end all for distance.  Don't get me wrong, plyometrics are awesome and I add them to my routine but I believe adding all components of strength, flexibility, speed and stability training are vital to increasing distance off the tee. 

35 minutes ago, getitdaily said:

Hip thrusters. Lots of hip thrusters. The faster the rep, the better.

Those are part of my routine.  I do them 3x a week using cables, light kettle bells and resistance bands.  I believe it activates the fast twitch fibers in the core area and hips which ultimately help increase swing speed. 

9 minutes ago, phizzy30 said:

Those are part of my routine.  I do them 3x a week using cables, light kettle bells and resistance bands.  I believe it activates the fast twitch fibers in the core area and hips which ultimately help increase swing speed. 

Do you do them like ace Ventura? 

http://www.youtube.com/watch?v=Gu5JdmsLWVk

21 minutes ago, getitdaily said:

Do you do them like ace Ventura? 

 

http://www.youtube.com/watch?v=Gu5JdmsLWVk

I'm not touching that one.  Could lead to a temp ban for me..........🤣

7 minutes ago, phizzy30 said:

I'm not touching that one.  Could lead to a temp ban for me..........🤣

It's ok phizzy. We all look at you like this now...

2 minutes ago, getitdaily said:

It's ok phizzy. We all look at you like this now...

 

 

Sorry bro, I don't swing that way. 

4 minutes ago, phizzy30 said:

Sorry bro, I don't swing that way. 

Lol

1 hour ago, phizzy30 said:

Have you seen Ryan Steenberg?  The guy used to play college football and is a pretty strong dude.  Many of the WLD guys are pretty strong in their own right and they all strength train.  Not saying strength training is the end all for distance.  Don't get me wrong, plyometrics are awesome and I add them to my routine but I believe adding all components of strength, flexibility, speed and stability training are vital to increasing distance off the tee. 

I don’t think anything past gym rat static strength is going to add distance and could well have the opposite effect.

assuming good technique it’s about moving quickly through a full range of motion. Something I need to do a lot more of 

I was a competitive power lifter for awhile, and the gym is my second favorite hobby. This is a pretty good article that starts to dabble in the right direction. 
 

https://barbend.com/strength-training-golf/

5 hours ago, flipmode said:

You mentioned the drive 400 program was $25 but the site says $49. Is there a promo code?

I think the price has now been increased to $49. Rob was getting so many WRXers telling him that $25 was so cheap for what he gives you, that I’m guessing he decided it was worth a little more than where he had originally priced it. He posts on here every so often...Harob11 I think. You could message him maybe. Super nice guy it seems. I’ve been so busy with work etc lately that I never really got back on the program this year. I should jump back into it now to get ready for next season I guess. My Gankas swing, when I get it right, is giving me a good 15 yards with driver. It would be interesting to see if Drive400 would be incremental to this next year.