Every program receives access to the Fit For Golf app, making them easy to follow in the gym, at home or on the road. To learn more, check out our various offerings below, read the blog and client testimonials, or get in contact to find out what you can expect from a Fit For Golf Training Program! All Three are 12 weeks in duration. Fit For Golf is a great option for those of you who are easing back into training, or are not used to working out.
Get fit for Golf and reduce your handicap fast! It was not just luck that made Tiger Woods the player he is, when he was at his most dominant one of the reasons. Book file PDF easily for everyone and every device. You can download and read online Total Golf Fitness - Get Fit For Golf. & Reduce Your Handicap Fast file.
The Fit For Golf Off Season Program is a little bit more difficult and is designed for people who are slightly more accustomed to training. If you are in good shape and used to working out the Off Season Program is a good fit for any time of year. Each program is accompanied by easy-to-follow tutorial videos, delivered straight to your phone via the Fit For Golf App.
More Info. The TPI screen is composed of 16 assessments that can diagnose movement limitations that may be affecting your swing. The glutes are very important muscles during your golf swing, maintaining a stable base for your posture so that you can keep a solid angle throughout the swing.
Besides its obvious benefit in improving your swing speed, you will be surprised how having strong glutes can improve your swing accuracy as you will hit the center more and more often. The key is to maintain correct posture throughout the walk, and do small and steady steps while maintaining a steady breathing sequence.
Feel your glutes contracting throughout the exercise. Increase the number of steps as you become more comfortable with the exercise. We have discussed several times in this article how your hip muscles are really important for your golf swing, while also being the area to catch the most injuries.
The hip crossover exercise will twist your whole lower body, strengthening the muscles and tendon while increasing rotational flexibility. As a result of this exercise, you will produce more torque during your backswing, and improve your follow-through. For an added challenge, you can put a mini-band around your ankles or knees or both. The key is to maintain form, keep your heels, hips, back, and arms flat to the ground while you rotate.
Feel the whole muscles stretched during the movement. Lower Back, Obliques. The lower trunk rotation is a great stretching exercise to strengthen your obliques, lower back, hips, and increase the flexibility of your scapula shoulder blades muscles. It may look easy to do, but it is actually harder than it seems.
Strengthening your lower back and obliques are extremely important if you are looking to improve your swing speed, while also providing you the balance and endurance you will need to prevent injuries. It might seem similar to the hip crossover exercise, but the feet position and hand rotation will target different muscle groups. For increased resistance, you can use a mini band around your knees. The important part of this exercise is to maintain the posture, with your heels, hips, back, and arms touching the floor at all times. Lower Back, Hips, Core Glutes.
Flexible and strong hamstring will allow your core muscles to activate, and rotate properly. Which in turn, will speed up your swing while maintaining accuracy.
It is also great to avoid the dreaded lower back pain and injuries. This is a relatively easy exercise to do, but you have to maintain balance and posture. For a start, do six repetitions for each leg, and do one to three full sets.
It is actually harder than it looks like to maintain proper balance and posture throughout this exercise. As you become more comfortable, you can increase the number of repetition. For circuit training, do all 9 exercises without rest, repeat 3 times with rests between full circuits.
For those looking for strength building, do each exercise one by one and repeat for three to five sets. It is really important to have resting days in between your workouts , equally, if not more important than your actual workout for building strength, endurance, and flexibility. Do you have any questions?
Or suggestions for other exercises? Feel free to leave it in the comment section below. Oh, and don't forget to share your progress! For other general workout tips, check out this blog post on no-equipment workouts. Share 0. Tweet 0. Pin 0.
Don't forget another obvious benefit: you will be healthier than ever. Why you absolutely need to warm up before playing golf and how to do it right How to properly exercise to minimize injuries and develop muscles used for the golf swing What specific workouts you'll need to do and how often to grow specific muscle areas How to use equipment to accelerate your body muscle and use it to improve your game How to cool down after you've played golf.
The idea is to provide you with a workout routine that you can apply before every game. Do I need to be in good shape to complete a golf workout? How can golf workouts help my game? How long and how often should I exercise? What are specific body areas I should focus on? Lack of core strength and stability Imbalance between upper and lower body strength Inadequate flexibility in hip and spine Not enough strength in your legs and thighs to support your swing Overall lack of abdominal strength Lack of arms and wrists strength and flexibility Bad overall posture.
You can use a basic assessment test to determine your current condition such as:. Pelvic tilt and rotation test Overhead deep squat test Trunk rotation test Toe touch test Wrist extension. Do I need equipment to complete a golf workout? Should I exercise indoors or outdoors? Why do I need to cool down after playing golf? Golf Workout Regime Before we begin, let's discuss how you can approach this regime. There are three ways you can approach these exercises: Circuit Training. Strength Training. Those looking to increase their swing speed can use this approach.
Let's move on to the exercises. Lie back on your medicine ball, raise your hips so that your knees will make a degree angle to the floor Cup both of your hands together , and raise it straight above your chest Twist your torso to one side, keep your feet on the ground and hips raised , inhale to contract your core and maintain stability Pause for 1 to 3 seconds , slowly come back to the starting position while exhaling Do steps 3 and 4 to the other side, this is one repetition.
The key to this exercise is to maintain posture and balance. Single-Leg Single-Arm Deadlift. Arm Bar with Screwdriver. To do this exercise, you will need a kettlebell. Here is how we do it:.
Lay on your right side in a fetal position, hold the kettlebell with your right hand close to your chest, your right elbow closing tight. This is the starting position. Roll on your back so that you are facing the ceiling , keep the kettlebell close to your chest Lift the kettlebell so that your right arm is extended forward towards the ceiling.
You can use both arms to lift the kettlebell before extending the left arm to your side for balance Bend your left knees so that it makes a degree angle to the floor Keep your right arm extended, rotate clockwise as far as you can, and rotate counter-clockwise as far as you can , this is one repetition Do 3 sets for both arms.
Workout B Leg Swings. Lower Back. This is a fairly simple stretching exercise, yet you shouldn't underestimate its importance. Stand with your right hand holding the pole, keep your feet brought a shoulder width apart. This is the starting position Swing your left leg forward and backward.
Keep your upper body posture straight Swing with a moderate pace for ten full swings, and repeat on the other leg Do 3 sets for each leg. It is a relatively simple exercise. Hip Flexors Stretch. Here is a simple stretching exercise to strengthen your hip flexors:.