3 Moves for Golfers

Cory Gregory



One of the biggest things that golfers talk about is their lower body being strong, as well as having the endurance for a long round.  I believe if all levels of golfers did walking lunges FOR TIME five times per week, then we would see a massive swing in the right direction for their game. 

                First, walking lunges promote stronger and more active glutes, which we all know from Tiger Woods is one of the keys to a powerful swing.  It also helps create a better threshold for lactic acid, as well as building sturdy connective tissue. Walking lunges are used mostly for 3 sets of 10-20 reps with dumbbells as an added weight.  On the other hand, what happens when you master 400-800m and you aren’t even sore the next day?  The answer: your swing will feel almost effortless and your mobility will increase exponentially.  On top of this, you can taper the volume of your lunges when you have a tournament coming up, so when that day comes, you will feel fresh and strong.



            I feel that some type of daily squatting, once again like the lunges, greases the groove.  The front squat in particular makes such a large difference because there is so much core stability that is involved during the movement.  I love the idea that the way your upper body and core have to stabilize the weight will transfer to any athletic movement over the long-term. 

                I am a huge fan of the daily conjugate system - squatting up to a “daily max.”  This concept is often misunderstood because many people feel like they are doing a powerlifting max each day.  “Conjugate” essentially means that we are varying the type of daily max.  For example, if I tell you I want you to do a 10 second pause front squat with no belt, your max weight for this variation is not going to be as high as your daily max for a normal front squat rep with a belt.  However, the next day could be just a regular front squat with no pause, which could result in a 75 lb. jump.  The body has a hard time adapting to this style of training, so therefore by putting our body through multiple stimuli, we continue to make progress without stalling.  All in all, the major players that are going to be getting strengthened are going to be the lower body, posterior chain, and core.



                Once I started doing a non-kipping, or strict toes to bar daily for my training warmup, all my lifts went up.  Lower ab strength is something that is under trained and overlooked in many programs.  The exercise itself is simple, but not one that is easy to perform.  You may have to start with a scaled version and work up to the regular toes to bar

                The movement itself starts with holding onto a pull-up bar hanging straight down.  From here, you will begin by bringing your legs up over your head to touch the bar you are hanging from.  This will help create even more lower trunk stability, as well as assist in explosive power in your golf swing. 

Using walking lunges, front squats and strict toes to bar in conjunction will amplify your power and durability in your golf game.  Get ready to smack some really long irons in a month or two.

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