- by Joey Atlas, Golf Conditioning Specialist
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Worst Golf Exercises for Your Game… and Body
It’s no secret – I’m not a big fan of traditional ‘gym’ workouts for golfers. As a matter of fact – I think it’s downright foolish for the typical golfer to be lifting weights and pumping up on all the machines to try and enhance his/her golf performance…
The main exercises you need to focus on are stretching and flexibility exercises (first and foremost) – and then core conditioning exercises on top of that foundation of flexibility…
Then you can plug in some cardio and balance training…
Most of what I just mentioned can be done VERY effectively with bodyweight exercises…
Throw in some good resistance bands, a nice floor mat, a 55 or 65cm exercise ball, maybe a medicine ball, and possibly even some very light dumbbells – and you have everything you need for some serious golf performance enhancement – as well as a smart, all around, well balanced fitness program for all areas of your life – even in the bedroom (cause that score counts too ya know…)…
With all that being said – I know there are still some golfers out there who are going to still ‘hit the gym’ and do what everyone else is doing… So – if this sounds like you here are a few body and game destroying exercises I would advise you to drop from your program:
- 1 – Lat Pulldown Behind the Neck
- 2 – Shoulder Press from Behind the Head
- 3 – Deadlifts
- 4 – Traditional Bench Press
- 5 – Wide Dumbbell Flyes
Those are just a few potential game and body killers – and there are more – but I don’t want to overwhelm you…
What kind of golf fitness program are you doing? Click on ‘comment’ below and let us know…
Your trainer,
Why do you not recommend deadlifts?
That’s a core strength exercise that strengthen the whole body.
I’ve been doing them for 20 years with no injuries. I can’t say the same for heavy squats.
I too am curious about deadlifts. I have seen deadlifts advocated as “The” exercise to do for leaping, and also for full body strength and power. Why would they be considered harmful? My favorite excercise is slalom waterskiing. I love what it does for my whole body strength, and it is very fun. Deadliftrs seem like the best alternative when I am not skiing.
Hi guys – I appreciate the question regarding dead-lifts…
But you must realize – this site is geared toward golf performance – not power-lifting…
There are at least 4 or 5 other exercises a golfer (and most other athletes) can do for optimal core strength – that would make the dead-lift unnecessary…
Golf isn’t even my ‘priority’ – but I dropped most traditional ‘weight lifting moves’ from my workouts about 5 years ago – in favor of bodyweight conditioning…
Having experienced both for many years – my kids are learning fitness via bodyweight conditioning and its what I preach as the core of all my programs for the public – golf or general fitness.
Hope this helps, guys – and thanks again for the questions – I do appreciate you visiting the site…
Regards,
Joey
Hey Joey,
Take a guy like K.J Choi for example. I thought that he got his name the “Tank” from being able to push a lot of weight on the bench. I agree that core strength and body weight training is extremly important for golf. But how about if you do a little bit of both. Look at Tiger, he definitely works hard on his core and flexibility but look how much muscle he’s put on since turning pro. If a lot of the best players in the world use some of those unnecessary weight lifting exercises, then why shouldn’t we.
Dead Lifts strengthen the hamstring muscles. Hamstrings often become tight and sore. Hamstring tightness & soreness radiates through the hips & back. Hence Dead Lifts decrease our range of motion through the backs of our legs, hips & backs.
Namaste,
Katie A.
ACE certified Personal Trainer & Yoga Instructor
Hello everyone, first time here, I think the hardest thing to do is not to do what every one does at the gym. There is allot pressure. I work out at least 5 days a week and I fight the urge all the time, I see everyone on the bench press using all the weights heavy squats and so on.
Once I weaned my self away and focused on the core, and using mostly body weight. The results came quicker. During the period I was mainly using basic power type and a good range of motion program. My muscles became short and strong but slow…
By chance I resorted to a program almost identical to what Joey recommends. Man what a difference,
My muscles feel longer strong and quick, so you are eithter a wheight lifter, sprinter, swimmer runner or golfer, you have to decide..
I do agree that any excersise program is better than nun. But to get to the next level for your skill level you have to get Sport specific . cheers to all Pedro
I agree that body weight exercises can be very beneficial to overall fitness and strength, if performed correctly. Like a lot of people who work out in gyms they don’t always observe good form and stability when performing their exercises. This I would consider to be or more importance than to dump some very good exercises such as dead lifts, bench press etc.
To maintain good long muscle and flexibility it is crucial to stretch properly at the end of a workout and even during the rest of the day. A sports massage can also help maintain flexibility. Having said all that I do agree that core training is probably the essence of working out and if you have ever performed clean and press, squats and dead lifts with any effort you would quickly realise how much these work the core muscles as well.
I maintain that any type of work out is crucial to creating flexibility and core strength and, provided we observe all of the good rules it can only help keeps us in good condition to be able to enjoy our golf well into old age.
Happy days,
Ron
Help! So many different opinions! My golf game is in the tank, and not from lack of effort. I have been doing bench, arms and legs for several years. I fear that if I stop, I will turn flabby. Can I substitute push-ups for the bench press?
Stephen – start with full body flexibility – then add bodyweight and resistance band core training, etc…
Joey