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Pro Tip: Relieve Stress and Gain Power with This Golf Workout

 Updated: Oct 16, 2020
Pro Tip Day 20 Try this workout for golfers

In recent years, golfers have begun working out. Challenging the stereotype that golfers aren’t athletes, professionals and amateurs have taken to the gym to improve their golf game and increase the longevity of their playing time.

Golf workouts supplement a golfer’s game in so many ways. Exercise:

  1. Increases strength and distance
  2. Decreases potential of injury
  3. Increases overall health
  4. Decreases stress
  5. Increases confidence

Stretching plays a large role in any golfer’s game: make sure you stretch before and after a round. Bonus Pro Tip: Foam roll before and after golf and your workout to warm up your muscles and to speed up your recovery.

While the workout itself is important, so is the equipment you use. Supportive shoes are a must. For an affordable option, we recommend Oakley’s Canvas Flyer Sneakers. Their casual look is perfect for spur of the moment workouts at the office or before a round.

Golfers who like to track stats on the golf course will also probably find satisfaction in tracking their fitness activity. The Garmin Approach S62 does all that and more - between displaying the GPS for golf courses and other typical features of a smartwatch, this Garmin can be used anywhere, anytime. Try this watch and other tech accessories with Utry®.

Now that we have covered everything, let’s get to work! Grab a golf club (we recommend an 8-iron) and get started with the exercises below. Each has an explanation of benefits for you and your golf swing.

Stretches

Strech Set x Reps Benefit
Cat/Camel 1x4* Stretches the back; prevents injury.
Bird/Dog (Opposite Arm-Leg Extension) 1x8 each Activates the core; prevents injury.
Hip Flexor (Golf Club) 3x20s each Stretches the hips and back; prevents injury.
Wrist Flexor 3x20s each Stretches the wrists and forearms; prevents injury.
Wrist Extensor 3x20s each Stretches the wrists and forearms; prevents injury.
Pectoralis (Golf Club) 2x20s Stretches the pecs and chest; prevents injury.

Bonus Pro Tip: Use a golf club for balance on the hip flexor stretch or to help stretch your pecs on the pectoralis stretch. For the wrist flexor stretch, extend your arm straight in front of you and gently extend your wrist back towards your body with your other hand. In the same stance, gently pull the wrist down for the wrist extensor stretch.

Lower Body

Run through one set of each exercise and then repeat.

Strech Set x Reps Benefit
Glute Bridges 2x10 Activates and strengthens the glutes; increases power and speed.
Bodyweight Squats 2x10 Activates and strengthens the glutes; increases power and speed.
Loaded Rotations (Golf Club) 2x5 each Activates the Glutes; helps with correctly loading the hips throughout the golf swing and increasing power and speed.

Bonus Pro Tip: Be sure to keep your core engaged (tighten core and lengthen tailbone - similar to a pelvic tilt) during these exercises. When squatting, ensure you feel the weight in your heels and do not allow your knees to cave inwards throughout the movement. Lastly, if you wish, use a golf club during the loaded rotations, where you quarter-squat on one leg and rotate your upper body back as if you were swinging a golf club - feel the weight in your glutes. For example, if you are loading your right glute, rotate your upper body to the right. If you need a more stable base, take a split stance with your back toe on the ground and then rotate.

Upper Body

Run through one set of each exercise and then repeat.

Strech Set x Reps Benefit
Curls to Raises (Dumbbells) 2x8 Strengthens the arms; increases power and speed.
Wrist Curls (1-2lb dumbbells or Resistance Bands) 2x8 Strengthens the forearms; prevents injury.
Reverse Wrist Curls (1-2lb dumbbells or Resistance Bands) 2x8 Strengthens the forearms; prevents injury.

Bonus Pro Tip: When doing upper body exercises, you typically want the feeling that your scaps (shoulder blades) are squeezing together; don’t scrunch up your shoulders towards your neck - try to keep them low and back.

Core

Run through one set of each exercise and then repeat.

Strech Set x Reps Benefit
Bicycle Crunches 2x30s Strengthens the core; prevents back injury and increases power.
Planks 2x30s Strengthens the core; prevents back injury and increases power.

Bonus Pro Tip: Similar to the Lower Body exercises above, keep your core engaged during these ab exercises. While doing bicycle crunches, keep your back flush against the floor and only extend your legs as far as you can without arching your back. As for the planks, you want to keep your core engaged and back straight, not sagging or raised.

Feel free to add or modify any of these stretches and exercises - you know your body best. Listen to it and enjoy the fruits of your labor on and off the golf course.

* “1x4” reads as 1 set of 4 reps. “3x20s each” means 3 sets of 20-second reps on each side (i.e., wrist, leg, etc.).

adidas Bridgestone Golf Callaway Cleveland Cobra FootJoy Mizuno Nike Ping Puma Srixon TaylorMade Titleist Wilson adidas Bridgestone Golf Callaway Cleveland Cobra FootJoy Mizuno Nike Ping Puma Srixon TaylorMade Titleist Wilson
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Our UTry® program gives you the opportunity to try out brand new products from the game's top brands for 14 days for only $25, or $100 for an iron set. That's right—you get a brand new, still-in-the-plastic club to try for two weeks for just $25.

You get to try it when, where, and how you want for two weeks before deciding if you want to buy it or not.

Want to test out two different brands, or two different configurations? No problem. UTry® lets you try out up to 2 products for $25 per product or 1 iron set for $100.

This isn't 30 minutes on the range with range balls or looking out of the Pro-Shop window. You can try the product on your time, when & where you want.

UTry® gives you the freedom to take Golf Clubs, GPS or Rangefinders to your course and to use at your pace! Use it as much as you like so you can really know what the product will do for your game before you invest in it.

If you don't love it, simply put it back in the box it came in, use the included prepaid return shipping label, and send it back to us. That's it.

If you do love it, that's awesome! You keep the product, we'll subtract the $25 trial fee off the final cost of the product, and we'll charge you the difference.

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