How To Get A Golfer's Body: Workout Routine

In the world of golf, having a strong and powerful body is often the difference between winning and losing. Tiger Woods, for example, is known for his incredibly fit physique and how it gives him an edge over the competition. If you’re looking to get a golfer’s body, then you’ll need to focus on two things: strength and flexibility.

The best way to build strength is through weightlifting. You’ll want to focus on exercises that work the major muscle groups in your body, such as the chest, back, shoulders, legs, and arms. In addition to lifting weights, you should also do some cardiovascular exercise to get your heart rate up and improve your endurance.

That said, let’s take it a step at a time and cover the 10 of the best exercises for a golfer’s body. These moves will help improve your strength, power, and flexibility, giving you the edge you need to perform your best on the course.

Table of Contents show

1. Dumbbell Chest Press

One of the best exercises for working the chest muscles is the dumbbell chest press. This move will help build strength in your pecs, which will in turn generate more power in your golf swing. To do the dumbbell chest press, lie down on a flat bench holding a pair of dumbbells at shoulder level. Press the weights up above your chest and then lower them back down to the starting position. Repeat for 10-12 reps.

2. Seated Row

The seated row is an excellent exercise for working the back muscles. This move will help build strength and stability in your upper body, which is crucial for a powerful golf swing. To do the seated row, sit on a bench with your feet planted firmly on the ground. Grasp a pair of dumbbells or a barbell with an overhand grip and pull the weight back towards your chest. Squeeze your shoulder blades together at the top of the move and then lower the weight back to the starting position. Repeat for 10-12 reps.

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3. Military Press

The military press is a great exercise for working the shoulders. This move will help build strength and power in your upper body, which is essential for generating speed in your golf swing. To do the military press, stand with your feet shoulder-width apart holding a barbell at shoulder level. Press the weight overhead and then lower it back down to the starting position. Repeat for 10-12 reps.

4. Squat

The squat is an excellent exercise for working the legs. This move will help build strength and power in your lower body, which is essential for generating speed and power in your golf swing. To do the squat, stand with your feet shoulder-width apart and hold a barbell across your upper back. Lower your body down into a squatting position and then drive back up to the starting position. Repeat for 10-12 reps.

5. Lunges

Lunges are a great exercise for working the legs. This move will help build strength and power in your lower body, which is essential for generating speed and power in your golf swing. To do lunges, stand with your feet shoulder-width apart and hold a dumbbell in each hand. Step forward with one leg and lower your body down into a lunge position. Drive back up to the starting position and repeat with the other leg. Repeat for 10-12 reps on each side.

6. Dumbbell Shrugs

Dumbbell shrugs are an excellent exercise for working the traps. This move will help build strength and power in your upper body, which is crucial for generating speed in your golf swing. To do dumbbell shrugs, stand with your feet shoulder-width apart holding a pair of dumbbells at your sides. Shrug your shoulders up towards your ears and then lower them back down to the starting position. Repeat for 10-12 reps.

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7. Biceps Curls

Biceps curls are a great exercise for working the biceps. This move will help build strength and power in your upper body, which is essential for generating speed in your golf swing. To do biceps curls, stand with your feet shoulder-width apart holding a pair of dumbbells at your sides. Curl the weights up towards your shoulders and then lower them back down to the starting position. Repeat for 10-12 reps.

8. Triceps Extensions

Triceps extensions are a great exercise for working the triceps. This move will help build strength and power in your upper body, which is essential for generating speed in your golf swing. To do triceps extensions, stand with your feet shoulder-width apart holding a dumbbell in each hand. Extend your arms straight overhead and then lower the weights behind your head. Extend your arms back up to the starting position. Repeat for 10-12 reps.

9. Lateral Raises

Lateral raises are a great exercise for working the shoulders. This move will help build strength and power in your upper body, which is essential for generating speed in your golf swing. To do lateral raises, stand with your feet shoulder-width apart holding a dumbbell in each hand. Raise your arms out to the sides at shoulder level and then lower them back down to the starting position. Repeat for 10-12 reps.

10. Crunches

Crunches are a great exercise for working the abs. This move will help build strength and power in your core, which is essential for generating speed and power in your golf swing. To do crunches, lie on your back on the floor with your knees bent and your feet flat on the ground. Place your hands behind your head and curl your torso up towards your knees, contracting your abs at the top of the move. Return to the starting position and repeat for 10-12 reps.

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Author

Timothy P. Carnes
Timothy P. Carnes is a certified personal trainer with a Bachelor's degree in Exercise Science from the University of Florida. With over 8 years of experience in the fitness industry, Timothy is an expert in strength and conditioning, body composition, and overall health and wellness. He also holds certifications in strength and conditioning through the National Strength and Conditioning Association (NSCA) and corrective exercise through the National Academy of Sports Medicine (NASM). As an author at FitGAG, he shares his knowledge and expertise on a variety of topics, including strength training, body composition, and overall health and wellness tips. Timothy believes that consistency and discipline are the keys to achieving fitness goals, and he strives to inspire his readers to prioritize their fitness and wellness journey. Through his articles, Timothy aims to empower his readers to take control of their health, enhance their performance, and live their best lives.
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