Posted on July 04, 2018 by Jenny Cromack

Ieuan’s Getting Golf Strong Workout

Recently I have found my new pastime; golf. With rugby out of my sporting life, I needed something to focus my energy on and golf has become that. It is not the rough, tough, and ready that rugby was, but it still requires a great deal of strength, flexibility, and stability. The following workout provides various elements that will all focus on making you a more stable, controlled, and poweful golfer.

Warming Up:

A) Overhead Banded Rotations 1 x 20

B) Quadruped Thoracic Rotations 1 x 20 Each Side

C) Child Pose into Cobra Pose Hold 15 secs each end and repeat x 5

D1) Banded/Rope Face Pulls 3 x 15

D2) Internal and External Shoulder Rotations 3 x 15 Each hand/each rotation

Generating Power:

A1) Banded Low-to-High Woodchops 4 x 6 Each Side (Done as explosive as possible)

A2) Rotational Box Jumps 4 x 6

B1) Banded High-to-Low Woodchops 4 x 6 Each Side (Done as explosive as possible)

B2) Single Arm Rotational Medicine Ball Throws 4 x 6 Each Hand

Strength & Stability:

A1) Barbell Rollouts 3 x 10

A2) Pallof Hold 3 x 30secs Each Side

B1) Turkish Get Up 3 x 8 Each Side

B2) Kettlebell Swings 3 x 10 (Hip thrust focus)

C1) Landmine Rotations 3 x 8 Each Side

C2) Banded Monster Walks 3 x 10 Each Side

 

This session is just one session to supplement a programme focused on power and stability more generally. I use this session to drop in a golf-focused element to my training and I have noticed a massive improvement in my swing consistency and the distance I can put on my shots. If you are a golfer of any ability give this workout a go and see if it can help you lower that handicap.

Enjoy!