According to golf pundits and experts, recent PGA Tour winner Bryson DeChambeau is reinventing the game of golf with his body. DeChambeau spent the Covid-19 break bulking up by changing his diet and spending hours in the gym lifting heavy weights. “I changed my body, I changed my mindset in the game, and was able to accomplish a win while playing a completely different style of golf,” DeChambeau said.
If you are looking to hit the ball farther, you need to get stronger. Studies show that when you train to get stronger, first, your muscles are better able to tolerate the movements and stresses the golf swing puts on your joints. Second, strength training makes you stronger to swing, not only faster, but also smoother and easier. And third, strength training may help prevent injuries so that you can keep playing the game longer and better. But do you need to spend hours in the gym like DeChambeau to get more power?
How Often to Train?
Regular resistance training can help you improve your strength, flexibility, coordination and agility. All things needed for an efficient golf swing.
When you train once a week: You can maintain a reasonable amount of fitness.
Train twice a week: You will make a definite improvement.
Train three tines a week: You will see a noticeable improvement.
The NASM or National Academy of Sports Medicine recommends that people do a minimum of 2 days of resistance or strength training per week.
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36-minute Total Body Strength Workout with Weights
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Don’t Be a Weakling
In this workout, we use various dumbbells to help build overall body muscle. Use weight appropriate for your fitness level. To determine the correct weight to use, do the 8 rep max test:
Select a dumbbell weight to do a bicep curl. Do 8 repetitions. The weight should be challenging that you feel the resistance, but not so heavy to compromise your form. You should be able to complete 8 repetitions with the weight, but the last few repetitions should be challenging. If the weight feels too ligh then select a higher weight until you feel challenged.
Total Body Strength Workout with Weights
- Chest Press
- Forward Shoulder Raises
- Low to High Boat Abs
- Back Row
- Modified Romanian Deadlift
- Side Flexion
- Tricep Press
- Alternating Bicep Curls
- Curl Up with Hip Opener
- Kickbacks for Triceps
- Bicep Curls
- Ab 5 for Golfers
- Squats on Slope
- Lunges on Slope
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