13:46-min Smooth Swing Routine
When you practice you want to make sure that 1) you are practicing the right moves and 2) that you are grooving a consistent swing that you can take to the golf course.
You want your swing to become automatic, like spelling your name. When was the last time you misspelled your name? You probably can’t remember because it is automatic, you do it without thought. Why can’t swinging a golf club be the same way? Why can’t we make a smooth swing without any thought every single time?
Well, that is because this game is really hard, even pros don’t make a perfect swing every single time. But they are consistent and that is because they have practiced enough that it has become automatic.
One way to get a more automatic swing is to do drills and exercises. When you repeat drills, you ingrain the feelings and you improve faster. When you do drills, making several repetitions, your muscles start to get feel and you don’t have to think so much. Try this smooth swing routine.
Smooth Swing Routine:
Equipment: Shortee Club
Modifications: All exercises can be modified if no equipment is available.
- Grip Check
- Grip Pressure
- Feet Together Drill
- Core Backswings on Up Slope
- Core Full Swings Down Slope
- Swish Drill
- Weight Shift Drill on Up and Down Slope
- Slow to Fast Swings
- Power Swings
Do 8 to 10 repetitions for each exercise. Repeat circuit 2 to 3 times.
23:35-min Rotate it Out Workout
Why do Golfers Need Rotational Exercises: because those specific exercises will you give more power and distance in your golf swing. The upper torso (thoracic spine) is designed to be mobile and allow rotation. Golfers especially need this rotational movement. Being able to twist and turn the upper torso while keeping the low back, hips, and legs or lower body platform stable will maximize your golf swing power.
It is important to do exercises that develop rotational mobility. Firstly, if you lack mobility in that upper spine, there will be restrictions on how far you can turn your torso, therefore limiting your backswing.
Secondly, the lack of mobility in that upper spine will limit the backswing causing swing faults that could lead to swing compensations like swinging over the top, for instance.
Thirdly, without the ability to separate the upper from lower body, your swing will be limited in speed and power, therefore limiting your swing speed and distance.
In short, doing exercises, the ones in this workout, will help you increase the mobility in your thoracic spine so you can learn to make a better turn and get you more power and distance out of your golf swing.
Rotate it Out Workout-
Equipment: Shortee Club and Slope
Modifications: All exercises can be modified if no equipment is available.
- Warm-Up
- Hip Wraps
- Arm Sling
- Mini-Jumps
- Hip Rotators
- Side Shuffle
- Circuit #1-No Weights
1. Discus Throw
2. Core Punches
3. Step and Twist
4. Break Dancers
5. Wood Chops
6. Practice Swings - Circuit #2-Weights Optional
1. Discus Throw
2. Core Punches
3. Step and Twist
4. Break Dancers
5. Wood Chops
6. Practice Swings
7. Speed Swings - Post-Workout Stretch
1. Hip Stretch
2. Side Flexion
3. Side Flexion and Twist
4. Back Opener
5. Modified Cobra
6. Inner Thigh Stretch
15:51-min Cardio Blast and Swing Workout
The American Heart Association recommends that everyone reach a minimum of 30 minutes of some form of cardiovascular exercise 5 to 7 days per week.
Golf, although not thought of a strenuous activity, requires a higher level of fitness than most people would think.
Firstly, in a single round, a golfer will swing an estimated average of 300 swings (including practice swings). And they may even walk eight thousand yards which is the equivalent of four to five miles.
Secondly, swinging a club over and over again twists the neck, back, shoulders and arms unnaturally. So the physical stress loads become substantial, therefore overall fitness and endurance play a critical role in the game.
Thirdly, stronger, fitter, more flexible athletes hit a ball further and straighter. They have better touch around the greens. They also respond better under pressure, in the closing holes, for example, then do their weaker counterparts.
Adding bursts of ‘cardio’ exercises into your daily routine will help you improve your endurance.
Cardio Blast and Swing Workout-
Equipment: Shortee Club and Slope
Modifications: All exercises can be modified if no equipment is available.
- Side Jogging on Slope
- Hamstring Sweeps on Slope
- Side to Side Step on Slope
- Forward Lunge on Slope
- Helicopter Arms on Slope
- Side to Side Step with Reverse Lunge Hold on Slope
- Knee Drive on Slope
- Modified Jumping Jack on Slope
- Reverse Lunge with Twist on Slope
- Golfer Burpees
- Back Arm Only on Up and Down Slope
- Swings on Up and Down Slope
- Practice Swings
The first and foremost component of a golf-fitness program is to stretch and balance muscles before you work on developing stability, strength and speed. In this video collection, you will find workouts and routines that focus on improving flexibility and mobility in golfers. These workouts target the muscles used in the golf swing, that are chronically tight in golfers.
Stretch Out Your Swing Routine-
Equipment: Golf Club and Slope
Modifications: All exercises can be modified if no equipment is available.
1. Side Step
2. Side to Side Step
3. Step and Balance
4. Side Leg Raise
5. Single Arm Back and Chest Opener
6. Side Flexion
7. Hamstring Sweeps
8. Core Rotators
9. Side Lunge
10. Inner Thigh
11. Hip Flexor Stretch
12. Hip Flexor Stretch with Side Flexion
13. Core Rotators
14. Shoulder Stretch and Turn
15. Separation
16. Side Flexion Hold
17. Hamstring Stretch Hold
18. Standing Calf Stretch
19. Roll Down and Hold
20. Standing Calf Stretch
21. Modified Runner’s Lunge
22. Modified Child’s Pose
23. Hip Stretch 90/90
24. Side Lying Stretch
25. Modified Cobra
26. Back Arch
Share this Post