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Fit For Golf Home Workout Guide

Physical Development For All Levels Of Golfer

Fit For Golf Home Workout Guide

Gym’s closing does not mean your training needs to stagnate. With some creativity and discipline you can perform extremely beneficial workouts from home. Below I have compiled a list of useful equipment that will hugely increase your workout options. 

(Note: Unfortunately the price of home workout equipment has increased pretty significantly online due to the Corona Virus) 

1. Resistance Bands:

Provide the ultimate in versatility. The vast majority of exercises you can do with dumbbells, barbells, or on a cable pulley machine can be effectively simulated with elastic resistance.  They are also reasonable cheap, extremely light to move, and don’t require any storage space. There are an infinite range of band types on the market. The two main types are “tubing” type bands with handles, and regular elastic resistance bands. Both can be used for pretty much the exact same exercises.The key with elastic resistance is having bands that are of appropriate tension. The ones at the below link take care of this, and come with some convenient tools like a door anchor, and ankle strap.I personally use these bands and find them extremely useful.

LINK: Resistance Bands


Sample Home Workout With Resistance Bands:Try 3-5 sets of 8-12 reps on each exercise in a circuit fashion. Experiment with different band resistances so that the last couple of reps for each exercise is difficult. Different exercises will require different resistances.

2. Floor / Furniture Sliders: 

Extremely light and cheap and again allow a huge array of exercises to be performed. These are especially useful for “core” exercises. If you do not have floor sliders paper plates also work really well!

Link: Floor / Furniture Sliders

Sample Workout With Floor Sliders: Try 5-10 reps of each exercise in a circuit fashion for 3-5 circuits.

3. Dumbbell OR Kettlebell

Dumbbells and kettlebells are basically interchangeable. They are lumps of iron with handles. If you’re buying one I suggest somewhere in the region of 25-45lbs (10-20kg) depending on your strength level. I have a 45lb kettlebell and get a huge amount of use from it. It’s also what I am using in the sample workout below. Most people would be better off starting lighter.

Link: Kettlebell

Sample Kettlebell Workout (a dumbbell will work too): Try 5-10 reps of each exercise in a circuit fashion. Try to do one full circuit without stopping or putting the weight down. Try 3-5 circuits.

4. Pull-Up Bar OR TRX

While definitely not as versatile as the other equipment I have outlined I think an at home pull up bar (OR TRX) is a great idea. Pull up’s are an extremely effective upper body strength exercise. Most people shy away from them because they are difficult, but that’s the precise reason we should be doing them. If you don’t currently have the strength to perform pull ups with all of your own body weight you can use a resistance band to assist you (shown in video).

LINK: Pull-Up Bar



LINK: TRX / Suspension Trainer

Pull-Up, Assisted Pull-Up, & TRX Row Example: 5-10 reps per set for 3 sets is a good guideline for pull-ups. 

5. Body Weight – It’s Free

Remember body weight is free….and many of us have enough of it to provide plenty of resistance :-). With nothing but body weight and gravity you can accomplish a lot of your training needs. It is quite limiting however and can get quite mundane, so I definitely recommend picking up some equipment if you can.
Mobility work is something that’s important for most golfers, and you can hugely improve your mobility without any special equipment. 

Sample Mobility Routine: Try 10 reps of each exercise and repeat for 1-2 rounds.

If you are serious about improving your fitness for golf and general life, you may interested in the Fit For Golf App. 1300+ golfers from around the world ranging from PGA Tour winners to average club golfers of all ages have successfully used the app to improve their mobility, strength, and decrease nagging aches and pains.

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The Fit For Golf App



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