Golfers are always looking for ways to improve their game. One of the most common questions I get is, “Can lifting weights improve my golf swing?” The answer is yes! Lifting weights can increase your power and driving distance.
Golfers interested in increasing their power should focus on exercises that target the muscles of the hips, glutes, back, and shoulders such as squats, deadlifts, bench presses, and military presses. Golfers should also focus on exercises that target the muscles of the arms, hands, and core such as pull-ups, push-ups, dumbbell curls, and weighted sit-ups.
I recommend starting with a simple routine like this:
- Monday – Bench Press/Military Press
- Tuesday – Squats or Deadlifts (alternate)
- Wednesday – Pull-ups Thursday – Push Ups
- Friday – Bench Press/Military Press (alternate) Saturday and Sunday off.
Friday is an optional rest day to give your muscles a chance to recover if you are lifting heavy or doing lots of reps on Monday, Tuesday, and Thursday. You can find more information about weightlifting exercises below.
How to do a proper bench press with good form
- Lie on your back with the barbell at arm’s length over you chest
- Press the weight up off the supports and hold it there for a second, then press down to starting position.
Start by doing three sets of 12 reps, rest longer in between sets if needed or use less weight until form is corrected.
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How to do a proper military press with good form
- Start with your arms by your side, palms down
- Press the weight up off the supports and hold it there for a second, then press down to starting position. Start by doing three sets of 12 reps, rest longer in between sets if needed or use less weight until form is corrected.
How to do a proper pull-up with correct form
- Start with your arms extended, hands grabbing the bar
- Bend at the waist and pull up as high as you can
- Slowly lower back down. Start by doing three sets of 12 reps, rest longer in between sets if needed or use less weight until form is corrected.
How to do a proper squat
- Start with your feet about shoulder width apart, toes pointed forward.
- Bend at the waist and push back up to a standing position using your legs as much as possible. Start by doing three sets of 12 reps, rest longer in between sets if needed or use less weight until form is corrected.
How to do a proper shoulder press
- Stand with your feet shoulder width apart.
- Hold a pair of dumbbells in each hand, palms facing forward and elbows at the side. Raise them over your head to complete one rep; start by doing three sets of 12 reps, rest longer in between sets if needed or use less weight until form is corrected.
How to do a proper deadlift
Start by grabbing two dumbbells from the ground, palms facing your feet and knees slightly bent for stability. Keep arms straight as you stand up with the weight in a single movement; start by doing three sets of 12 reps, rest longer in between sets if needed, or use less weight until the form is corrected.
What are the benefits of weight lifting to improve the golf game?
- Lifting weights can give you a more powerful swing and help improve your golf game.
- Weight lifting can also increase flexibility, core strength, balance, stability and posture to reduce the risk of injury while playing.
What are the benefits of a strong core when it comes to golf?
A strong core can help you push off the ground with more force and stability, allowing for a longer swing.
What are some of the best weight lifting exercises to improve driving distance?
The deadlift is one of my favorite weightlifting movements for golfers because it strengthens your back as well as your hamstrings and glutes. Strengthening these muscles will allow for a stronger swing in return driving the ball further distances.
Was Tiger Woods the first golfer to start lifting weights?
Tiger Woods was not the first golfer to start weight training. Other golfers that started lifting weights early on include Jack Nicklaus, Arnold Palmer, and Lee Trevino.
How can I start weightlifting for my game?
Starting a workout program is never easy so it’s important to take your time. Start by looking into your work schedule and then make it a goal to work out two times per week. The best weight lifting exercises for golfers are the deadlift, squats, lunges, bench press, overhead shoulder press, or the military press as well as seated rows.
Weight training can improve any golfer’s mental game so go ahead and start lifting weights today! It’s important to remember that any weight lifting activities need to be done in proper form. If this requires the use of less weight to perform the exercise correctly so be it.
Lifting weights with bad form can lead to many issues including the potential risk of injury. If you get injured while lifting weights this will defeat the purpose of lifting to improve your golf game so always remember to focus on form over moving heavyweight.
Once you have achieved proper form for each exercise, you can slowly start adding more weight and building more muscle to your body frame. This takes time, dedication, and patience! Weight lifting will not increase your golf drive overnight!
So remember to be patient and consistent with your workouts. Before you know it you’ll be adding yards to your drive and seeing improvements in all areas of your golf performance.
Many golfers as of late have decided to start lifting weights into their daily workout routines. The benefits of developing your glutes, abdominals, and leg strength can really add an advantage to your overall golf game. Remember to practice good form, and to enjoy the process.
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