Tiger Woods and Rory McIlroy have proved that ripped abs and a killer golf game go hand-in-hand. Now, everyone from PGA pros to weekend hackers knows that in order to lower your handicap, you need to get in shape.
But you can’t just do any workout. You need to specifically target the muscles you use on the course while recreating the way you use them. That’s why we reached out to Bill Hartman—a Men’s Health fitness advisor and one of the top golf fitness coaches in the country—for a 4-week workout plan for the average golfer.
While the following program won’t replace practicing your drive or short game, it’ll enhance your game, says Hartman.
Here’s how: You’ll improve your dynamic flexibility, which is necessary for more range in your swing. You’ll build greater acceleration and force—and prevent early deceleration—of your club head, which can improve the distance of your drives. And you’ll build a more stable base, which helps you control your swing and leads to better consistency
Some of the exercises might feel totally unfamiliar, but they all leverage the newest science of strength. For example, many exercises involve an element of deep, diaphragmatic breathing. Researchers discovered that this innovative method teaches you how to control muscle tension that can throw off skilled movements like a golf swing or put.
Ready to try it? Start it now, and prepare for the greatest golf season of your life. (And when you’re done, go here to learn how to Hit a Golf Ball Farther Than Bubba Watson.)
Continue to the next page for the complete workout plan.
How it works: Do the Release, Reset, and Ready drills in a row before each workout and on rest days.
Alternate between Workout A and Workout B four days a week, resting at least one day after working out two days in a row. Do the lettered exercises as supersets, completing one set of each before resting. Continue this process until you’ve completed all the sets for both exercises. Repeat until you’ve completed all of your sets for each exercise.
Release, Reset, and Ready Drills
4-Move Mobility Drill
Roll both sides of each area for 20-40 seconds.
Alternating Crossover
Perform 5 breaths.
Elbow Rock Back
Perform 10 breaths.
Active Straight-Leg Raise with band Pull
Perform 10 reps on each leg.
Rib Roll
Perform 10 reps on each side.
Twister
Perform 10 reps to each side.
Serratus Punch
Perform 10 reps to each side.
Workout A
How it works: Do the Release, Reset, and Ready drills in a row before each workout and on rest days.
Alternate between Workout A and Workout B four days a week, resting at least one day after working out two days in a row. Do the lettered exercises as supersets, completing one set of each before resting. Continue this process until you’ve completed all the sets for both exercises. Repeat until you’ve completed all of your sets for each exercise.
1) Half-Kneeling Med-Ball Side Chest Pass
Weeks one-four: 3 sets, 12 reps
2A) Single-Leg Straight-Leg Deadlift
Week One: 2 sets, 6-8 reps
Week Two: 3 sets, 6-8 reps
Week Three: 3 sets, 6-8 reps
Week Four: 3 sets, 6-8 reps
2B) Arm Bar with Screwdriver
Week One: 2 sets, 3-5 reps
Week Two: 3 sets, 3-5 reps
Week Three: 3 sets, 4-6 reps
Week Four: 3 sets, 4-6 reps
3A) Dumbbell Row to Kickback
Week One: 2 sets, 6-8 reps
Week Two: 3 sets, 6-8 reps
Week Three: 3 sets, 6-8 reps
Week Four: 3 sets, 6-8 reps
3B) Half-Kneeling Cable Chop
Week One: 2 sets, 12reps
Week Two: 3 sets, 12 reps
Week Three: 3 sets, 12 reps
Week Four: 3 sets, 12 reps
4A) Lying Kettlebell Pullover
Week One: 2 sets, 3-5 reps
Week Two: 3 sets, 3-5 reps
Week Three: 3 sets, 4-6 reps
Week Four: 3 sets, 4-6 reps
4B) Lower Trunk Rotation
Week One: 2 sets, 12reps
Week Two: 2 sets, 12 reps
Week Three: 2 sets, 12 reps
Week Four: 2 sets, 12 reps
5) Lat Hang
Weeks one-four: 2 sets, 10 breaths
How it works: Do the Release, Reset, and Ready drills in a row before each workout and on rest days.
Alternate between Workout A and Workout B four days a week, resting at least one day after working out two days in a row. Do the lettered exercises as supersets, completing one set of each before resting. Continue this process until you’ve completed all the sets for both exercises. Repeat until you’ve completed all of your sets for each exercise.
Workout B
1) Kneeling Overhead Med-Ball Throw
Weeks one-four: 3 sets, 12 reps
2A) Breathing Goblet Squat
Week One: 2 sets, 6-8 reps
Week Two: 3 sets, 6-8 reps
Week Three: 3 sets, 6-8 reps
Week Four: 3 sets, 6-8 reps
2B) Pushup to Single-Arm Support
Week One: 2 sets, 6-8 reps
Week Two: 3 sets, 6-8 reps
Week Three: 3 sets, 6-8 reps
Week Four: 3 sets, 6-8 reps
3A) Half-Kneeling Cable Press
Week One: 2 sets, 8-10 reps
Week Two: 3 sets, 8-10 reps
Week Three: 3 sets, 8-10 reps
Week Four: 3 sets, 8-10 reps
3B) Tempo Split Squat
Week One: 2 sets, 6-8 reps
Week Two: 3 sets, 6-8 reps
Week Three: 3 sets, 6-8 reps
Week Four: 3 sets, 6-8 reps
4A) Kettlebell Half Getup with Neck Rotation
Week One: 2 sets, 3-5 reps
Week Two: 3 sets, 3-5 reps
Week Three: 3 sets, 4-6 reps
Week Four: 3 sets, 4-6 reps
4B) Diagonal Band PNF
Week One: 2 sets, 3-5 reps
Week Two: 3 sets, 3-5 reps
Week Three: 3 sets, 4-6 reps
Week Four: 3 sets, 4-6 reps
5) Lat Hang
Weeks one-four: 2 sets, 10 breaths
Workout from menshealth.com