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Home Workout for Golf: How to Train Without a Gym


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 created a Golf Home Workout Guide which includes 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)

Home Workout for Golf Equipment and Exercises

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

Resistance bands are a great choice for a home workout for golf.
Sample Home Workout For Golf 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.

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

Use floor/furniture sliders in your home workout for golf
Sample Golf Home Workout With Floor Sliders: Try 5-10 reps of each exercise in a circuit fashion for 3-5 circuits.

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

Kettlebells are great home workout additions to increase your club head speed
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.

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

Pull-up bars can increase back strength, directly resulting in an increase of club head speed

LINK: TRX / Suspension Trainer
TRX can easily be incorporated in your golf home workout.

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

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.

Golf Home Workout Guide at Your Fingertips

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