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Which Golf Workout Exercise Did You Find Really Help Your Game..


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Being a competitive shot putter for over a decade helped me. 

 

But for an actual answer any rotation core work will help a ton along with basic compound lifts for stability. Don't shy away from them they will do more good than many think. 

 

The other big part is mobility obviously, ever see someone swing like the tin man and win a tournament? 

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That depends on where you are starting from.  Simple weight lose, if needed, will help a lot.  Any cardio will help.  Any thing that helps being in better shape.  If you are already in good condition athletically then you can get into more specific golf exercises. 

 

I walk 2 18s and 1 9 round a week (totals about 11 miles) and I cycle about 50-60 miles a week.  Everything will help.

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I think doing a variety of yoga stretches, particular those aimed at your back and shoulders, help quite a bit.  I workout regularly doing such stretches and using lighter weights and higher reps, and while I can't say it has helped my game, I do think it has helped me be able to play far more frequently than I ever thought I'd be able to given my history of back pain.  I also typically walk a course, which certainly helps me enjoy the game, even if it doesn't impact my score.

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19 hours ago, Shushwap said:

I started the fit for golf app about 3 weeks ago 

My back has not felt this good in years... I do the program 3 days a week at the gym.. i start with a hour of light cardio... bad knees..

Then I move into my program on the app.. that takes me around 2 hours 

Any difference from 3 weeks ? 
 

ive also just started fit for golf program last week 

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21 hours ago, Greenskeeper13 said:

Any difference from 3 weeks ? 
 

ive also just started fit for golf program last week 

The difference is night and day in flexibility.. I actually look forward to the workouts as I like to see the difference from week to week 

In a few more weeks I am going to start up with the speed sticks and see how that works with the extra flexibility... I tried it last year and I just kept blowing out the back 

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The good old fashioned compound lifts:

Overhead Press

Bench Press

Bent Over Rows

Deadlifts

and of course... Squats. 

 

I'd check out a program like Starting Strength if you need a basic program to get you into the swing of things. A great way to get really strong. 

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I'm 68, and I've been working out religiously for about 50 years now, including several years of "golf-specific" workouts, which have been great.

 

That said, the answer to the OP question FOR ME was hip mobility stuff, with shoulder strength a mobility second.  The first time I tried the 90-90 hip mobility exercise, I couldn't do it at all without my hands on the ground behind me, and I was cramping after just a couple of reps each way, which was stunning to me given my level of general fitness. 

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On 2/22/2021 at 1:04 PM, Shushwap said:

The difference is night and day in flexibility.. I actually look forward to the workouts as I like to see the difference from week to week 

In a few more weeks I am going to start up with the speed sticks and see how that works with the extra flexibility... I tried it last year and I just kept blowing out the back 

haha wow im the exact same way.. i have the speed sticks and every time i get past week 1 my back just kills and ruins my golf for the next 2 weeks till im all better.. sucks 😞

 

which workout did you do for flexibility on fit for golf as their are 2-3 of em. 

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On 2/23/2021 at 5:53 AM, bluedot said:

I'm 68, and I've been working out religiously for about 50 years now, including several years of "golf-specific" workouts, which have been great.

 

That said, the answer to the OP question FOR ME was hip mobility stuff, with shoulder strength a mobility second.  The first time I tried the 90-90 hip mobility exercise, I couldn't do it at all without my hands on the ground behind me, and I was cramping after just a couple of reps each way, which was stunning to me given my level of general fitness. 

which workout is the 90-90 hip mobility ? 

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Overload speed training which is essentially activation of fast twitch fibers is vital to generate more ss.  Core exercises for abs, obliques and overall back not just lower are also very important.  I believe that there is no one most important exercise for golf.  It's best to incorporate speed, balance, strength and flexibility programs for golf or any sport for that matter.  I went from 270 off the tee in high school to 320ish when I was swinging my best.  Now a hair over 300 due to injuries and age.  What got me to the 320 range was when I incorporated a complete program catered around golf long before it became popular on the PGA tour.  I based it off baseball workouts as I played 2B in high school. 

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Mobility work

 

I do stick mobility (the actual brand).... love it so far

 

combined with compound lifting has kept me strong

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22 hours ago, Greenskeeper13 said:

which workout is the 90-90 hip mobility ? 

 

Here are two links that might help.  The first one is more basic, then the second one goes into some stuff I would LOVE to be able to do.  But it'll give you the idea; movement thru the full range of motion (mobility), vs. static stretching. 

 

 

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On 2/25/2021 at 11:59 AM, Greenskeeper13 said:

haha wow im the exact same way.. i have the speed sticks and every time i get past week 1 my back just kills and ruins my golf for the next 2 weeks till im all better.. sucks 😞

 

which workout did you do for flexibility on fit for golf as their are 2-3 of em. 

Love fit for golf! He explains everything well, and practices what he preaches...

 

I've found it super helpful, even as I'm recovering from a back injury. Really looking forward to getting back to it full time.

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On 2/22/2021 at 6:40 PM, wrm2120 said:

The good old fashioned compound lifts:

Overhead Press

Bench Press

Bent Over Rows

Deadlifts

and of course... Squats. 

 

I'd check out a program like Starting Strength if you need a basic program to get you into the swing of things. A great way to get really strong. 

GOMAD

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10 hours ago, thejazzmarauder said:

GOMAD

 

I had to look up GOMAD (Gallon Of Milk A Day) up.  Sounds nuts. 

 

I'll stick to 5x5, whey protein and 5mg of creatine a day.  Whey cheaper (see what I did there?) and less trouble.  Milk is $2 to 2.50 a gallon around here.

 

I've lost fat, gained muscle (down almost 7lbs total) and I'm up about 5MPH CHS after a few months of that.

 

I should really do some overspeed training.

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24 minutes ago, sprcoop said:

 

I had to look up GOMAD (Gallon Of Milk A Day) up.  Sounds nuts. 

 

I'll stick to 5x5, whey protein and 5mg of creatine a day.  Whey cheaper (see what I did there?) and less trouble.  Milk is $2 to 2.50 a gallon around here.

 

I've lost fat, gained muscle (down almost 7lbs total) and I'm up about 5MPH CHS after a few months of that.

 

I should really do some overspeed training.

The guy I responded to recommended "Starting Strength," a great book written by Mark Rippetoe who famously proposed the GOMAD diet to young men looking to build strength. 

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At my college there was a professor that that was a golfer and wanted to know which golf workout was "best". He hooked some muscle sensors to our rear ends and other muscles and had us do a variety of workouts to see which ones stimulated the muscles best. Elastic bands, weighted clubs, medicine balls, and a golf specific machine where you had to turn your hips through quickly and this machine restricted it. Surprisingly, simply throwing a medicine ball against a wall repeatedly outperformed everything else. 

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