Any Exercises that will help golf? at the GYM

[golfsaint]

Hi just started back at the gym again and currently doing about 25-30 cardio and then a further 20-25 weights mainly on my arms - does anybody have any advice on gym equip or exercises that will help the golf play ?

 

[Fish]

What's a Gym?

 

[golfsaint]

its like a golf course lovely scenic views

 

[FairwayDodger]

As well as weights for upper body strength I've been doing a lot of core strengthening, stuff like....

sit ups
row boats
russian twists
plank

No idea if it'll help but I guess we'll see come April.... at least I'm losing weight and toning up the abs!

 

[Akie]

Hi just started back at the gym again and currently doing about 25-30 cardio and then a further 20-25 weights mainly on my arms - does anybody have any advice on gym equip or exercises that will help the golf play ?

I'd recommend working a lot on your core muscles as well with squats, the plank, leg lowering whilst lying on your back for example.

 

[Fish]

lying on your back

That's the one for me

 

[One Planer]

Hi just started back at the gym again and currently doing about 25-30 cardio and then a further 20-25 weights mainly on my arms - does anybody have any advice on gym equip or exercises that will help the golf play ?

Anything that improves flexibility and core strength would be a good place to start.

I wouldn't worry about adding mass, or being muscle specific (... Arms in your case)

Pick a good, full body workout that covers the 6 planes of motion.

Horizintal Push
Horizontal Pull
Vertical Push
Vertcal Pull
Hip Domiant exercise
Quad Dominant exercise

Pick a rep/set/rest routine that suits your goals.

This kind of routine will give a balanced workout over the whole body and not result in any muscle imbalances. It should only take 35-40 minutes. Throw in 20 minutes flexibilty and core work towards the end followed by a warm down and you're done!

 

[Fader]

Try kettle bells as try are good for varieties of exercise and core is key. Even when not using core specific exercises look to weight drills that engage the core as stabilisers to lift the weights this will ensure they get worked at all times which will help with stabilising the golf swing and make you stronger

Other than that squats lots of them.

 

[pokerjoke]

Anything that improves flexibility and core strength would be a good place to start.

I wouldn't worry about adding mass, or being muscle specific (... Arms in your case)

Pick a good, full body workout that covers the 6 planes of motion.

Horizintal Push
Horizontal Pull
Vertical Push
Vertcal Pull
Hip Domiant exercise
Quad Dominant exercise

Pick a rep/set/rest routine that suits your goals.

This kind of routine will give a balanced workout over the whole body and not result in any muscle imbalances. It should only take 35-40 minutes. Throw in 20 minutes flexibilty and core work towards the end followed by a warm down and you're done!

Like this,flexibility is key.

 

[Stuey01]

Anything that improves flexibility and core strength would be a good place to start.

I wouldn't worry about adding mass, or being muscle specific (... Arms in your case)

Pick a good, full body workout that covers the 6 planes of motion.

Horizintal Push
Horizontal Pull
Vertical Push
Vertcal Pull
Hip Domiant exercise
Quad Dominant exercise

Pick a rep/set/rest routine that suits your goals.

This kind of routine will give a balanced workout over the whole body and not result in any muscle imbalances. It should only take 35-40 minutes. Throw in 20 minutes flexibilty and core work towards the end followed by a warm down and you're done!

This is great advice.

You say you are doing 20-25 minutes weights, mainly on arms - that is pretty vague and strongly suggests to me that you have no idea what you are doing and need help. Apologies if I have missed the mark here.

2 recommendations from me:

1) New Rules of Lifting by Lou Schuler and Alwyn Cosgrove
It's based on 6 key body movements: Squat, lunge, deadlift, push, pull and twist.

2) Power Training by Robert Dos Remedios
Similar but based on hip dominant, knee dominant, explosive, push, pull movements
An overview of this is available for free on Mens Health here:
http://www.menshealth.com/powertraining/
I strongly recommend reading this. It doesn't map out set/rep ranges (you have to buy the book for that) but gives you all the tools to map out a good lifting program, you just need to add in sets and reps to match your goals.

I prefer full body workouts so I try to hit each movement pattern in each workout, but you can do a split routine with it.


Here is an example program that I have been using with a training partner for past 6 weeks, it's a 2day a week full body session. Focus in this session is on minimal rest between sets and high intensity, it's primarily a fat loss program. Based on the Power Training template.
As of this week we've moved to a more strength focus, more sets, less reps higher weight type program for the next 6 weeks.
I hope this translates into the post OK, I've copied it from an excel table I made:

Day 1: Sets / Reps
Category Exercise
Superset 1 Knee Dominant Overhead Squat (Bbell) 3 / 10
Vertical Pull Pull Up (wide grip) 3 / 5-10
Rest while other working Explosive Hang Clean (Bbell) 3 / 8
Superset 2 Hip Dominant Single Leg, SLDL (Dbell) 3 / 10
Horizontal Push Dips 3 / 8-10
Superset 3 Vertical Push Push Press 3 / 8-10
Horizontal Pull BB Row 3 / 8-10
1 min rest Core (Bridging) Plank 2 / 1min


Day 2:
Category Exercise
Superset 1 Hip Dominant Swiss Ball GHR 3 / 10
Vertical Pull Close Grip Chin up 3 / 5-10
Superset 2 Knee Dominant Deadlift 3 / 8
Vertical Push Jacknife Push Up 3 / 8-10
Rest while other working Explosive One-Arm Snatch (Kbell if available) 3 / 8
Superset 3 Horizontal Push DB Bench Press 3 / 8-10
Horizontal Pull Standing One-Arm DB Row 3 / 8-10
Rest while other working Core (Rotational) Cable Rotation Crunch 2 / 10


Something like this is quite balanced and will help build all over strength and power. The other key component in the golf swing is flexibility. I'm not great in this area so wouldn't presume to advise you. All I really do is ensure I use a full range of motion in all my exercises (no half squats here) and do some dynamic stretching, but not enough.

 

[golfsaint]

Thanks for the advice fellas

 

[ScienceBoy]

I would only consider the Gym for golf if you had initially spent lots of time working on flexibility. I believe ensuring you are as flexible as you can be first is the most important.

If an average club member came up to me asking for advice I would first point them in the direction of stretching and flexibility increasing exercises they can do at home first.

 

[Blue in Munich]

I've rarely seen anyone measure strength in an article about golf, but they always seem to mention speed; look for stuff that makes you quicker rather than stronger would be my advice.

The only area that I think can't be too strong is hand strength.

 

[MKDave]

Try kettle bells as try are good for varieties of exercise and core is key. Even when not using core specific exercises look to weight drills that engage the core as stabilisers to lift the weights this will ensure they get worked at all times which will help with stabilising the golf swing and make you stronger

Other than that squats lots of them.

Cannot agree more!!!

Kettlebell swings and all that kettlebells bring are perfect for movement sports such as golf. Not only does the movement stabalise your core to improve transition but the strength and co ordination it promotes from the arms is ideal for golf.

 

[HomerJSimpson]

I am too old, too tired and the body too knackered to bother with the gym. Much rather put my time into the range and my game