Top 10 Workouts for Golfers to Increase Their Distance

Playing golf is always a blast, whether you're hanging out with a couple of buddies and having a good time, or you're out there aiming to achieve your best score possible. You know what they say, "Even a rough day on the golf course beats a good day at work." Every golfer has, at some point, wanted to crush the ball for more distance. While getting distance and consistency mostly comes down to good technique and practice, there are a few exercises that can target the muscles needed to really hit those impressive shots:

Squats: Most golfers are aware that when using their driver, they need to hit the ball on an upward angle to achieve greater distance. However, the real secret to maximizing your tee-off distance lies in your legs. All the top touring pros squat down during their downswing and then utilize the ground to push themselves up, resulting in increased club head speed and longer shots. Squats primarily target the Gluteus Maximus, but they engage all the lower body muscles, including calves, hamstrings, and quadriceps. They're also fantastic for your core, making squats an all-around perfect exercise for enhancing your distance on the golf course.

Deadlifts: Deadlifts are like the granddaddy of full-body movements; they work out every single muscle needed for a powerful golf swing. While they primarily focus on the legs, deadlifts also strengthen the lower back, core, grip strength, and forearms. Incorporating deadlifts into your routine improves explosive power, overall stability, and strength. To make the most of deadlifts and prevent injuries, it's crucial to perform them with the right form. Check out this guide for perfect form.

Cable Oblique Twists: The golf swing is all about rotation and engaging the core. Oblique twists mimic the golf swing movement most closely, targeting all the core muscles necessary for quicker and more powerful rotation. This exercise not only enables you to swing faster but also enhances muscle endurance. Considering that an average 18-hole game takes around four hours and most players take over 100 swings, muscular endurance is vital to maintain consistent power in each swing. This link provides guidance on proper form.

Dumbbell Shoulder Flies: This exercise is a game-changer for increasing your driving distance, primarily due to its benefits in muscle strength and flexibility. You can adjust the weight you use for this exercise, opting for heavier weights to build muscular strength through small muscle fiber tears that lead to stronger growth. Alternatively, lighter weights provide more range of motion and better muscle fiber stretching, resulting in more flexible shoulders and fewer injuries on the golf course. Furthermore, increased muscle flexibility enables you to take a longer backswing, allowing you to generate more speed during the downswing with the strength you've developed in your shoulders. Find more details on perfecting your form here.

Hip Thrusts: in almost any sport, coaches are all about telling you to drive your hips through the ball. And guess what? This isn't just some fancy coach lingo – it's the real deal. It's the ultimate secret to amping up your power in anything you do. Even in golf, they say that 80% of your swing should come from your hips, and only 20% from your arms. That's because your hips hold the reins for your entire body. Just like in soccer or basketball, where defenders are advised to keep an eye on their opponent's hips, your body's movements all stem from those hips. Try out hip thrusts, and you might be surprised by the weights you can handle. Heck, even walking gives your hips a workout. So, if you're gunning for longer drives, hip thrusts are your new BFFs. Check out the perfect form guide here.

Hip Adductors/Abductors: Now, let's talk about hip adductors and abductors – they're your secret weapons for lateral moves. Your hip abductors, sitting on the sides of your hips, are your partners in crime for pushing your legs outwards. And trust me, this is gold. When you're looking to crank up the power behind your shots, it's not just about an up-and-down motion. You've got to bring in that side-to-side action to really drive that ball to greater distances. It's like compressing the ball for extra oomph, making it fly straighter and longer. For all the nitty-gritty on nailing this, head over to the perfect form guide here.

Lat Pulldowns: Your back is your golfing engine, folks. It's the key to speed and avoiding those pesky injuries. Imagine your latissimus dorsi (Lats) as the muscle heroes that help you pull things in close. Swing-wise, your follow-through is just as critical as the initial hit, and maintaining speed throughout is a game-changer. A strong back's got your back, quite literally. The golf swing can be a bit brutal on your back, especially when you're going all out. Look at Tiger Woods – even his dedicated workout routine couldn't completely spare him from back surgery. But that's the level of commitment that revolutionizes the game. It's not about wrecking your back with every swing, but rather about giving yourself the best chance to swing powerfully and safely. Dive into the perfect form guide here.

Bench Press: When we're talking about your back, it's only fair to chat about your front too. Think of your pectoralis major (pecs) as the MVPs of your in-to-out push. Just like your back, the bench press isn't just about gaining muscle – it's about preventing injuries. Let's be real, most of us just want to enjoy our time on the golf course without tearing a pec. Building a solid foundation in these major muscles is a game-changer for your long-term health. Want the scoop on perfect form? Find it here.

Forearm Curls: Strong forearms? Yes, please! These babies are crucial for wielding power in your golf swings, especially when you're navigating rough terrain. Your forearms keep that clubface square and help you glide through thick grass like a champ. Oh, and did I mention they'll boost your distance and control with your wedges? Get the lowdown on perfect form here.

Weighted Russian Twists: Let's not forget those weighted Russian twists. They're the bomb for engaging your obliques, lower back, and abs. Think of them as your golf swing simulator. And hey, if you're up for a challenge, try 'em on a decline bench to really target those lower abs. For all the ins and outs of perfect form, check it out here.

So there you have it, folks! Your ultimate guide to amping up your golf game with some good ol' American-style power and strength. Get out there and show that ball who's boss!