Up-Par Body Workouts for Golf

Every golfer out there is always looking for ways to improve their game. Whether they look to practice their short game, work to improve the consistency of their drives, or try to improve their chipping ability, the work never stops. Strength training is one “easy” way these golfers can improve their game. Most understand the importance of improving hip and leg strength to help drive power into their swing, but the upper body is equally as important to help drive power and control gains. Thus, it is important to improve upper body strength to prepare for your best swing. This workout will help increase club head speed, improve control, reduce injury risk, and prepare your body for the forces applied during a golf swing. These workouts will target the large force generators and stabilizers of the upper body portion of the golf swing. Since this is a strength workout, the best gains will be made by using weights. This workout should be performed once per week for each specific exercise listed.

The Workout:

Workout A*

Barbell Bench

4 sets of 8 repetitions. Tension should be felt in your chest and triceps. Once you can hit 4 sets of 8 reps at a specific weight, raise the bar weight by a total of 5lbs. Start light and continue this progression for multiple months.

Barbell Row

4 sets of 8 repetitions. Tension should be felt in your lats and mid-back. Once you can hit 4 sets of 8 reps at a specific weight, raise the bar weight by a total of 5lbs. Start light and continue this progression for multiple months.

Face Pull (performed with a cable machine)

4 sets of 15 repetitions. Tension should be felt in your upper traps and rear shoulders. Once you can hit 4 sets of 15 reps at a specific weight, raise the cable weight by a total of 5lbs. Start light and continue this progression for multiple months.

Tricep Pressdown

4 sets of 15 repetitions. Tension should be felt in your triceps. Once you can hit 4 sets of 15 reps at a specific weight, raise the cable weight by a total of 5lbs. Start light and continue this progression for multiple months.

Workout B*

Dumbbell Bench

4 sets of 10 repetitions. Tension should be felt in your chest and triceps. Once you can hit 4 sets of 10 reps at a specific weight, raise the dumbbell weight by a total of 5lbs. Start light and continue this progression for multiple months.

Pulldown

4 sets of 12 repetitions. Tension should be felt in your lats. Once you can hit 4 sets of 12 reps at a specific weight, raise the cable weight by a total of 5lbs. Start light and continue this progression for multiple months.

DB Shoulder Press

4 sets of 12 repetitions. Tension should be felt in your shoulders. Once you can hit 4 sets of 12 reps at a specific weight, raise the dumbbell weight by a total of 5lbs. Start light and continue this progression for multiple months.

Lateral Raise

3 sets of 20 repetitions. Tension should be felt in your shoulders. Once you can hit 3 sets of 20 reps at a specific weight, raise the dumbbell weight by a total of 5lbs (2.5lbs if there are available dumbbells at your gym). Start light and continue this progression for multiple months.

*Quick note: when you increase weight for an exercise, you might not even get 8 repetitions on your first set (i.e., 6,6,5,4); this is normal and fine. Continue to progress your repetitions per set until you can do 4 sets of 8.

Improve Your Game

Staying strong and mobile is a great way to improve your golf swing. You have to be dedicated to putting in the work for improvement. If you are experiencing any aches or pain or would like to get an assessment of your fitness status, schedule your free assessment with Athletico today.

Request a Free Assessment

*Per federal guidelines, beneficiaries of plans such as Medicare, Medicaid, Tricare, VHA and other federally funded plans are not eligible for free assessments.

The Athletico blog is an educational resource written by Athletico employees. Athletico bloggers are licensed professionals who abide by the code of ethics outlined by their respective professional associations. The content published in blog posts represents the opinion of the individual author based on their expertise and experience. The content provided in this blog is for informational purposes only, does not constitute medical advice and should not be relied on for making personal health decisions.