Fellow Gym Rats...

[el_b00t]

I use kettle bells and a lot of body weight and endurance training carried over from my Thai boxing days. Incorporated some yoga to help with my flexibility for the swing.

[QuigleyDU]

I go to the gym almost daily.

 

I do mostly full body work outs with a focus on explosive movement. Kettle bell throws, split jumps, Squat thrusts, push up rows, etc etc. After about a 30-40 min full body work out. I do a few exercises of isolated body movements. Your traditional weight training moves to finish the day arms Monday, chest Tuesday etc etc.

 

The full body work out serves two purposes. 1. I hate cardio so it gets my heart rate up and I get in a good sweat. 2. help me feel like I keep my whole body athletic. I do yoga one day a week to try and keep my flexibility up and it honestly makes me feel good overall. The Isolated exercises are simply to try and maintain a bit of muscle mass for ego purposes.

 

I spend an hour to an hour 15 in the gym 4-5 days a week. Sometimes more, sometimes less. I hardly ever run or do cardio. I just walk when I play golf.

[jgallant415]

Olympic lifting 2-3 times per week and MobilityWOD or ROMWOD daily. The combination of coordination, range of motion, and explosiveness in the snatch/clean & jerk translate really well to a more athletic golf swing.

[QuigleyDU]

depending on your goals in the gym and how they relate to golf. I would suggest that everyone look into track and field throwing events and how those participants train. I feel that is the best correlation to golf there is.

[VanSwagger83]

During the summers I usually only end up lifting twice a week, but love to workout (worked in various gyms for about 15 years now, and am a trainer). Right now I do a lot of single leg deadlifts, Single leg skater squats, or rear foot elevated squats or goblet squats, inverted rows or pullups, bent over rows, lat pulldowns. And some functional core work (cross chops, cable push pull, pallof press, torso rotations, ab wheel.

[Warrior42111]

I like to mix power and balance exercises. For instance I'll do BB deadlift and follow with a DB single leg dead lift mainly focusing on balance and slow continuous movements. This applies to all muscle groups, some power muscle build moves and some light balance improving moves. Also, I take 15-20 minutes after each workout to do some static and resistance band stretching.

[BeerPerHole]

My gym finally got a hex-bar. I'm thrilled. Did some light deads with it last night and will make is a regular activity. So much less stress on the bearings.

[doubledub]

I have added weighted carries this year and I have really seen a difference in stability and forearm/grip strength. I also have forearm pain after tournament play with 3-4 days consecutive play and hitting more balls than normal and the farmers carries really seem to help both stretch the muscles and strengthen them to prevent future pain. I mostly do heavy farmers carries with a trap bar and lighter long distance carries with kettlebells. I do suitcase carries and waiter walks with the kettlebells and they really burn up your core.

[hankmoody]

Weight training 3/4 days a week centered around the Big Four: Bench Press; Deadlift; Squat; Military Press. Each day a different group with abs and legs thrown in. Lifting takes around 1.5 hours. Do 25 minutes of cardio (bike/elliptical/row) 4/5 days a week.

Not really trying to do "golf" workouts, rather focusing on lean muscle growth and low body fat %.

Increased strength has definitely translated to an ability to hit the ball harder.

[cmb71]

> @doubledub said:

> I have added weighted carries this year and I have really seen a difference in stability and forearm/grip strength. I also have forearm pain after tournament play with 3-4 days consecutive play and hitting more balls than normal and the farmers carries really seem to help both stretch the muscles and strengthen them to prevent future pain. I mostly do heavy farmers carries with a trap bar and lighter long distance carries with kettlebells. I do suitcase carries and waiter walks with the kettlebells and they really burn up your core.

 

Good that you do both 2 hand and 1 hand IMO. Weighted carries have improved many of my other Big 4 lifts too. Once you know how to brace your core properly, it's amazing how much weight you can build up to keeping a regular frequency in your routine. The only complaint I have is the callus pain... I just can't see myself using 2 gloves. :smiley:

[cmb71]

> @BeerPerHole said:

> My gym finally got a hex-bar. I'm thrilled. Did some light deads with it last night and will make is a regular activity. So much less stress on the bearings.

 

Hex-Bar is a must for me lately. Has to be something with the neutral grip for me (a little bit of tennis elbow in my lead/left arm), but it makes it less painful without a doubt. The only compromise is it hit's the posterior chain a little less than a standard Barbell DL... turns it into an almost squat/DL hybrid. It's a back-saver for many too.

[cmb71]

> @hankmoody said:

> Weight training 3/4 days a week centered around the Big Four: Bench Press; Deadlift; Squat; Military Press. Each day a different group with abs and legs thrown in. Lifting takes around 1.5 hours. Do 25 minutes of cardio (bike/elliptical/row) 4/5 days a week.

> Not really trying to do "golf" workouts, rather focusing on lean muscle growth and low body fat %.

> Increased strength has definitely translated to an ability to hit the ball harder.

 

TRUTH! I could not agree more, although judging by your routine, I need to increase the cardio to keep up with you.

EDIT: Any HIIT? I just do low intensity, but considering working in a day of HIIT to step it up a bit.

[Oriolesfan138]

> @cmb71 said:

> > @BeerPerHole said:

> > My gym finally got a hex-bar. I'm thrilled. Did some light deads with it last night and will make is a regular activity. So much less stress on the bearings.

>

> Hex-Bar is a must for me lately. Has to be something with the neutral grip for me (a little bit of tennis elbow in my lead/left arm), but it makes it less painful without a doubt. The only compromise is it hit's the posterior chain a little less than a standard Barbell DL... turns it into an almost squat/DL hybrid. It's a back-saver for many too.

 

I personally think the hex bar deadlift is the single greatest exercise.

[hankmoody]

> @cmb71 said:

> > @hankmoody said:

> > Weight training 3/4 days a week centered around the Big Four: Bench Press; Deadlift; Squat; Military Press. Each day a different group with abs and legs thrown in. Lifting takes around 1.5 hours. Do 25 minutes of cardio (bike/elliptical/row) 4/5 days a week.

> > Not really trying to do "golf" workouts, rather focusing on lean muscle growth and low body fat %.

> > Increased strength has definitely translated to an ability to hit the ball harder.

>

> TRUTH! I could not agree more, although judging by your routine, I need to increase the cardio to keep up with you.

> EDIT: Any HIIT? I just do low intensity, but considering working in a day of HIIT to step it up a bit.

 

Yes! not always because I walk 18 both Sat and Sun (and maybe a 9 during the week) so I try to leave something in the tank. But if I am in a cutting zone--which I am now (July I added calories and some mass, and some fat too :( ) I'll do HIIT. Today for example, after lifting, it was 30 mins on the spin bike, about 12/13 minutes of that was 30 second HI, then 1-1.5 minute easy spin. I can really feel the burn in those workouts. Also, best part about HIIT is I can do 10-15 minutes and burn calories and rev my metabolism.

Of course, as always, nutrition is more than half the game. For folks looking to lose weight/burn fat as a primary goal, I've learned you can't outrun your stomach lol.

[cmb71]

> @hankmoody said:

> > @cmb71 said:

> > > @hankmoody said:

> > > Weight training 3/4 days a week centered around the Big Four: Bench Press; Deadlift; Squat; Military Press. Each day a different group with abs and legs thrown in. Lifting takes around 1.5 hours. Do 25 minutes of cardio (bike/elliptical/row) 4/5 days a week.

> > > Not really trying to do "golf" workouts, rather focusing on lean muscle growth and low body fat %.

> > > Increased strength has definitely translated to an ability to hit the ball harder.

> >

> > TRUTH! I could not agree more, although judging by your routine, I need to increase the cardio to keep up with you.

> > EDIT: Any HIIT? I just do low intensity, but considering working in a day of HIIT to step it up a bit.

>

> Yes! not always because I walk 18 both Sat and Sun (and maybe a 9 during the week) so I try to leave something in the tank. But if I am in a cutting zone--which I am now (July I added calories and some mass, and some fat too :( ) I'll do HIIT. Today for example, after lifting, it was 30 mins on the spin bike, about 12/13 minutes of that was 30 second HI, then 1-1.5 minute easy spin. I can really feel the burn in those workouts. Also, best part about HIIT is I can do 10-15 minutes and burn calories and rev my metabolism.

> Of course, as always, nutrition is more than half the game. For folks looking to lose weight/burn fat as a primary goal, I've learned you can't outrun your stomach lol.

 

Ha ha! Very true. I just finished what I like to call a "vacation bulk", so I know what you mean about adding a little fat...

 

No doubt about nutrition being the most important... I lost my slob-bod almost all by improved nutrition with some basic resistance training added in... then continued building while maintaining the nutrition. I got to know veggies, protein powder, and chicken breasts very well. :smile:

 

I have read so much about HIIT, but never tried. I'm inspired to work it in this week now. Thanks! All the best to you!

[doubledub]

> @cmb71 said:

> Good that you do both 2 hand and 1 hand IMO. Weighted carries have improved many of my other Big 4 lifts too. Once you know how to brace your core properly, it's amazing how much weight you can build up to keeping a regular frequency in your routine. The only complaint I have is the callus pain... I just can't see myself using 2 gloves. :smiley:

 

I don't really have any callus pain when I use the kettlebells I guess because the weight is lighter and the grips are smooth. I use these things that look like mini mousepads when I use the hexbar and they are total hand savers and you don't look like a meathead walking around the gym with two gloves on. They are called "power pads" and I got them off amazon for cheap.

 

 

[BeerPerHole]

> @cmb71 said:

> > @BeerPerHole said:

> > My gym finally got a hex-bar. I'm thrilled. Did some light deads with it last night and will make is a regular activity. So much less stress on the bearings.

>

> Hex-Bar is a must for me lately. Has to be something with the neutral grip for me (a little bit of tennis elbow in my lead/left arm), but it makes it less painful without a doubt. The only compromise is it hit's the posterior chain a little less than a standard Barbell DL... turns it into an almost squat/DL hybrid. It's a back-saver for many too.

Yeah, it's been great already. Very happy with it.

Since I'm only hitting the weight room about 2x/week I decided to just focus on the overall strength work, combining the compound lifts together and not changing up the workout. Now it's: dead, single-leg squats, rows, incline or flat bench (not very heavy on these anymore), and I've always liked the very light weight straight-legged deads. On those I emphasize a stretch of the hammies and tightening of the glutes. Great exercise for those of us who drive a desk for a living. On the heavier day I felt a little like puking so that's a good sign...haha... I do hit balls about 4x/week, so that's my "golf-specific" anymore... Have been getting consistently long with my woods lately. Standard deviation is way down and the bulk of the drives are out near my recent limit. I think the fitness work has been key in that for me.

 

[cmb71]

> @doubledub said:

> > @cmb71 said:

> > Good that you do both 2 hand and 1 hand IMO. Weighted carries have improved many of my other Big 4 lifts too. Once you know how to brace your core properly, it's amazing how much weight you can build up to keeping a regular frequency in your routine. The only complaint I have is the callus pain... I just can't see myself using 2 gloves. :smiley:

>

> I don't really have any callus pain when I use the kettlebells I guess because the weight is lighter and the grips are smooth. I use these things that look like mini mousepads when I use the hexbar and they are total hand savers and you don't look like a meathead walking around the gym with two gloves on. They are called "power pads" and I got them off amazon for cheap.

>

>

 

Good tip, thanks!

[cmb71]

> @BeerPerHole said:

> > @cmb71 said:

> > > @BeerPerHole said:

> > > My gym finally got a hex-bar. I'm thrilled. Did some light deads with it last night and will make is a regular activity. So much less stress on the bearings.

> >

> > Hex-Bar is a must for me lately. Has to be something with the neutral grip for me (a little bit of tennis elbow in my lead/left arm), but it makes it less painful without a doubt. The only compromise is it hit's the posterior chain a little less than a standard Barbell DL... turns it into an almost squat/DL hybrid. It's a back-saver for many too.

> Yeah, it's been great already. Very happy with it.

> Since I'm only hitting the weight room about 2x/week I decided to just focus on the overall strength work, combining the compound lifts together and not changing up the workout. Now it's: dead, single-leg squats, rows, incline or flat bench (not very heavy on these anymore), and I've always liked the very light weight straight-legged deads. On those I emphasize a stretch of the hammies and tightening of the glutes. Great exercise for those of us who drive a desk for a living. On the heavier day I felt a little like puking so that's a good sign...haha... I do hit balls about 4x/week, so that's my "golf-specific" anymore... Have been getting consistently long with my woods lately. Standard deviation is way down and the bulk of the drives are out near my recent limit. I think the fitness work has been key in that for me.

>

 

Good stuff, and SLDL's or even (Romanian) RDL's are really great for lower back, hammies and glutes, an oft neglected area for many.

 

Haha, the barf reflex just means you're doing it right! :smiley: I wish I could spend more time at the range... 4x a week is awesome! The good news is I am playing more, but that's due to my 10 year old begging to go to the course all the time. I think I have him hooked.