We are officially into 2025 and, if you recall, I wrote an article a few weeks back on starting your golf fitness journey. Maybe you’ve taken that step and have implemented a new strength training routine, which is great!
If you haven’t, there is never a wrong time to start. Whether it’s been a lack of motivation, gym or equipment access or you’re just not sure how to get things started, this article will serve as a great place to begin.
While having access to a gym full of barbells, dumbbells and other equipment is great, it isn’t necessary to get a workout routine off the ground. Strides can be made in improving your fitness level solely by using your bodyweight as resistance. This article is going to emphasize just that. All you need is some open space and the willpower to show up!
Benefits of bodyweight strength training
“How much will I really benefit from if I don’t lift weights?” The answer is quite a bit! Regardless of your current fitness level, there are benefits you’ll find from implementing a bodyweight strength routine. Below are some you can expect to see from implementing a bodyweight strength training routine.
Improved functional fitness
Bodyweight strength training mimics daily movement patterns. This will help lead to an improvement in functional strength as well as muscular endurance which has a direct impact on walking 18 holes. Coordination, balance and stability will also be positively impacted which will ease everyday tasks and on-course performance.
Improved coordination
The golf swing is a compound movement, requiring multiple muscles and joints to work together to achieve the outcome of striking the ball effectively. Bodyweight exercises engage multiple muscle groups at once which leads to an increase in muscle and joint coordination. As we progress through a training program, motor neurons sent from the brain to our muscles, causing them to contract, become more efficient. This directly impacts muscular performance during exercise. This increased efficiency will allow our muscles to perform better and provide more power output on every swing.
Increased core strength and stability
Performing bodyweight strength exercises requires our core muscles to be active throughout each movement to maintain a safe and strong posture. While a strong core is not only necessary for things like improved posture, back pain relief and stability in general, it is critical in maintaining posture in the golf swing.
Mental health and well being
As discussed in a previous article, golf provides numerous mental health benefits. Exercise is no different and bodyweight strength training can help to improve our mental health by improving our physical health. Exercise has been proven to help reduce stress, anxiety and depression. Self-esteem also provides a boost when we set a goal for exercise and achieve it. Improved physical health and mental health? I call that a win-win.
Building a strength training plan
Creating a training plan doesn’t need to be complicated. For the sake of the exercises in this article, we will keep set and repetition schemes simple. If you’re just getting started with exercise, two to three sets of 10 repetitions will be effective. Can’t perform 10 reps of an exercise with good form? No problem. Perform as many as you can and then modify the exercise or stop at that number. Make sure you record it and then try to perform more the next time you exercise until you get to 10 consistently. Once three sets of 10 becomes easy, add another set or increase your reps to the 12-15 range.
Another way to increase the challenge of these exercises is to increase your time under tension, TUT for short. In simple terms, perform the exercise more slowly while still maintaining good form. This increases the overall amount of time your muscles are under stress, eliciting a greater response to the exercise.
Aim to perform these exercises two to three days a week with at least one day of rest in between (I like to use my two of my rest days for cardiovascular exercise).
The exercises
It’s now time to get into the exercises you’ll be performing for this workout. I’ll be as detailed as possible on technique and cues for each one and a video demonstration will accompany each exercise. I’ll also provide modifications to make them more manageable.
Here’s what you’ll be performing:
- Squats
- Push-ups
- Bird dogs
- Lunges
- IYTs
- Shoulder tap planks
These exercises will provide a full body workout that target muscles in the lower body, upper body and core.
Squats
The squat is one of the best “bang for your buck” bodyweight exercises out there. You’ll be working your quads, glutes and hamstrings while simultaneously improving ankle and hip range of motion. You’ll also be utilizing your core muscles to maintain proper posture throughout the movement.
Performing the squat
- Set up with your feet in a shoulder-width stance, toes pointed slightly outward. Shoulders are down and back with your chest up
- Initiate the movement by pushing your backside towards the wall behind you, lowering your body until your hips are parallel or lower than your knees
- Stand into a tall posture and repeat
Technique, cues and modifications
- Your weight should be distributed through your heel and midfoot. Too much weight in the toes means your knees are too far forward at the bottom of the squat
- If you cannot perform the squat to parallel or lower, modify to a smaller range of motion. As you get stronger, increase the depth of the squat
- If you struggle to keep your heels on the floor, elevate them. This will make it easier to keep your weight in your heels. Use small weight plates, a slant board or a piece of wood, etc.
Push-ups
This upper body exercise primarily targets the chest, shoulders and triceps. However, you’ll again need an active core to maintain proper form. This may be one of the more challenging exercises in this workout if you’re just getting back into training so when it comes to form, leave your ego at the door and modify as needed.
Performing push-ups
- Begin on the floor with your hands slightly wider than shoulder width and outside your chest
- Starting in a high plank position, lower your body towards the floor by bending the elbows, creating a 45-degree angle between your arms and body, and keep your core engaged to maintain proper form.
- Push yourself back up to starting position and repeat
Technique, cues and modifications
- At the bottom of the push-up, squeeze every muscle in your body and try to return to the starting position as quickly as possible.
- If you cannot perform full ROM push-ups from your toes, modify the exercise by performing them from your knees or placing your hands on an elevated surface like a desk, countertop or stairs.
Bird dogs
The best core exercise you’ve never heard of, the bird dog not only strengthens and stabilizes the core, but works the lower back at the same time. This anti-rotation exercise challenges core and trunk stability when performed properly.
Performing bird dogs
- Set up on the floor with your hands directly under your shoulders and knees directly under your hips.
- Brace your core as if you were about to take a punch to the stomach and slowly extend one arm and the opposite leg, keeping your toes pulled towards your shin,
- Hold extension for two seconds, then return to starting position.
Technique, cues and modifications
- Focus on keeping your hips parallel to the floor in the extended position. This is great for training some anti-rotational strength in the core
- Your eyes and nose should be aimed directly down to the floor between your hands. This will keep your neck aligned with your spine
- Modify the exercise if it is too challenging by extending your leg and resting your foot on the ground instead of elevated
Lunges
Lunes are a great unilateral lower body exercise that target all the muscles of the lower body while improving range of motion in the hip flexors and strengthening the stabilizing muscles of the ankles. Stop me if you’ve heard this before: your core will also get a workout.
Performing lunges
- Take a step forward and lower your hips until both knees are at a 90-degree angle.
- Keep your front knee over the middle of your foot so it does not pass your toes.
- Drive through the heel of your front foot to return to a standing position, then repeat with the opposite leg.
Technique, cues, modifications
- Feel as though you are pulling your shoulders down and back to maintain a tall posture
- Engage your core throughout this exercise to help with stability
- Modify this exercise by performing a smaller range of motion if you cannot maintain good form when lowering the trail knee to the floor
IYTs
IYTs refer to the letter your body and arms simulate while performing the exercise. This exercise targets muscles of the upper back. They may look simple but when performed correctly are more challenging than you think!
Performing IYTs
- Lie on your stomach with your toes dug into the ground and your forehead resting on the ground
- Extend your arms overhead with thumbs up to form an “I” position, raise your arms and hold for two seconds. Lower arms and move into a “Y” position, raise and hold for two seconds. Lower arms and move into a “T” position, raise and hold for two seconds, which completes one repetition
Technique, cues, modifications
- Focus on contracting the muscles of your shoulders and upper back to move your arms. Don’t just passively “lift” them off the ground. Intent is key!
- Brace your core on each repetition to maximize the effectiveness of the exercise
Shoulder tap planks
This takes the standard high plank exercise and adds additional challenge. Core strength and shoulder stability will be tested when performing this exercise, and maintaining proper form is key.
Performing shoulder tap planks
- Set up on the floor with your hands directly under your shoulders, moving to your feet into a high plank position. Feet should be at least shoulder width to provide stability
- Brace your core, lift one hand and tap your opposite shoulder. Bring your hand back to the floor and repeat with the other hand.
- Perform in a controlled manner for 30 seconds
Technique, cues, modifications
- Brace your core as if you are going to take a punch to the stomach
- Emphasize pressing the hand on the floor and opposite foot hard into the ground to maintain level hips
- If you cannot maintain stability, perform a standard plank
- Shorten working duration if necessary to maintain good form
Get to work!
This bodyweight strength training routine is a great place to start if it’s been a while since your last workout or you’re limited on equipment you have to train with. As you get stronger, find ways to continue to push yourself to improve. Your golf game – and general fitness – will thank you.
Looking for some additional exercises that include weights? Check out this article.If you’re looking to add some additional core exercises, add this routine into your plan 2x per week!
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