A Time-Saving Beginner Workout For The Golf Strength You Need To Make The Cut

Dr Chris Bishop is a leading expert on golf strength. He is the coach at the science body advising golf-world heavyweights, including the R&A in St Andrews, Scotland, and the PGA’s DP World Tour. RSNG has asked him to provide a series of workouts designed to achieve two key goals for golfers.

The first goal is to build a more resilient body, which will be less likely to become injured by the demands of the driving range.

The second goal is to boost golf strength and power, in order to increase your club head speed, and therefore the distance that you can drive the ball. This can help you to improve your strokes gained off the tee, giving you a real competitive edge. Read on for the first workout in this series, which you can do right now – then check back to RSNG.com for the second and third workouts…

Golf Strength Workout One – Getting Started The relationship between improved physical strength and being able to generate a faster club head speed has been well documented in the science that Dr Chris Bishop uses in his work at the London Sport Institute, Middlesex University.

During a golf swing the human body has enough time to generate its maximum physical force, so strength training is critical to improving this capacity

The research may be complex, but the underlying principle is not: “If I'm stronger, I can produce more force into the ground, and if I produce more force into the ground, then I probably can swing the club a bit faster,” says Dr Bishop.

Unlike sports where the key movement happens in a tiny fraction of a second, a golf swing is quite a long movement, which allows you to call on all of the strength available to you. This means that training to improve this in the gym will absolutely transfer onto the golf course.

Dr Bishop has put together the following workout to maximize your chances of achieving this…

How To Do This Golf Strength Workout

Before you start this workout, get your body mobile and warmed up with the dynamic moves below. Then move onto the first superset (AKA a paired set of exercises) that you should do back to back, with no rest. Then rest for two minutes and then go onto the next superset.

If you’re starting exercise for the first time then check with your doctor first, and if you’re unsure how to do the exercises, ask a personal trainer to guide you through them. You can repeat this workout for two sessions a week, before progressing your training with the next workout from Dr Bishop, which will be published on RSNG.com.

Mobility Warm Up

1. Forward and Lateral Lunges, Reps: 6 each side

Simply step forwards into a lunge, keeping your knees in line with your ankles.

Return to the start, repeat six times and then step to the side and repeat.

2. World’s Greatest Stretch, Reps: 6 each side

Step forwards into a lunge and place both hands on the floor, beside your lead foot.

Then reach under your outside arm with one hand, then come back, reaching that hand overhead, rotating your torso as you go.

This is an advanced stretch so take care not to place your hamstrings, lower back or any area under strain and stress – go easy and conservatively.

3. Floor Glute Bridge, Reps: 10

Lie on your back, with your knees bent and feet flat on the floor.

Lift up your hips to create a straight line from your shoulders to your knees.

Keep your arms on the floor for balance and do not overextend your lower back.

4. Bretzels, Reps: 6 each side

To do this full-body advanced stretch, start by lying on your side with your head resting on a towel and your body in a straight line.

Bend the top leg so your knee is resting on your bottom hand.

Hold your top hand against your ribcage and gently rotate your torso away from your knee, as you exhale.

Now take your top hand and bend the bottom leg so that you can take hold of the bottom ankle, as you exhale.

Do all of these movements slowly and conservatively, and stop if you feel any impingement. If you are in doubt ask a fitness professional to check your form.

Superset 1

Do this pair of exercises back to back, resting for two minutes for each one. Repeat for a total of three supersets.

1.a Kettlebell Goblet Squat

Supersets: 3 Reps: 8-12 Intensity: 5-6

Start with feet around shoulder-width apart and toes pointing slightly outwards, holding the weight up by your chest.

Keep your chest up and draw your shoulder blades together at the top of the move.

Push your hips back as you lower, rather than hinging forwards at the waist.

1.b Low Box Jump

Supersets: 3 Reps: 3-5 Intensity: light

Stand with feet shoulder-width apart, squat down and swing your arms back, then drive through the ground to jump up and forwards.

Spot your landing but keep your head up.

Bend your knees as you land to soften the impact, then step back down carefully.

Superset 2

Do this pair of exercises back to back, resting for two minutes for each one. Repeat for a total of three supersets.

2.a Bodyweight Press Up

Supersets: 3 Reps: 8-12 Intensity: 5-6

Create a strong platform by bracing your core to form a straight line from neck to ankles.

Lower your chest all the way to the floor then press up, keeping your elbows tucked in.

Exhale as you drive upwards.

2.b Dumbbell Step Up

Supersets: 3 Reps: 6 each leg Intensity: light

Drive up through your stepping leg only.

Make sure your knees track with your ankles.

Keep your eyes up and shoulders back to maintain an upright torso.

Superset 3

Do this pair of exercises back to back, resting for two minutes for each one. Repeat for a total of three supersets.

3.a Single-Arm Kettlebell Row

Supersets: 3 Reps: 8-12 each arm Intensity: 5-6

Squeeze your shoulder blade back to create a strong foundation to lift.

Keep your torso and lower back still as you lift.

Choose a weight you can lift using correct form and without relying on momentum.

3.b Pallof Press (cable machine or resistance band)

Supersets: 3 Reps: 8-12 each side Intensity: right

Anchor a resistance band, or set a cable machine handle to one side of you.

Stand up straight and brace your core so your torso doesn’t swing around during the exercise.

Press your arms out in front of you and use your core to resist the band or cable pulling you sideways – you are resisting rotation of your torso rather than initiating it.

WHAT NEXT? Want to shift some body fat without doing loads of cardio? Then try this weight-lifting, calorie torching workout from strength and conditioning coach Chd Waterbury.

Follow this article’s author @adventurefella and adventurefella.com

You can follow Dr Chris Bishop on Twitter @DrChrisBishop

Photos: Adobe Stock