Strength
The principle of cross training for golfers is to improve mobility, flexibility, stability, balance, strength, endurance, and power to help create a profienct swing. Cross training is something other than swinging the golf club.
The repetitive nature of the golf swing can lead to muscle imbalances, sore joints and muscles and injury. When you swing at a ball, the body is continually replicating the same movement with force that can lead to developing a series of opposing strengths and weaknesses.
For this reason it is important to cross-train and do exercises that help balance out your muscles. But not just any exercises: you need to do balancing exercises.
The NASM or National Academy of Sports Medicine recommends that people do a minimum of 2 days of resistance or strength training per week. Regular resistance training can help you improve your strength, flexibility, coordination and agility. All things needed for a efficient golf swing.
When you train to get stronger, first, your muscles are better able to tolerate the movements and stresses the golf swing puts on your joints. Second, strength training makes you stronger to swing, not only faster, but also smoother and easier. And third, strength training may help prevent injuries so that you can keep playing the game longer and better.
-
10-min Total Body Workout-Strength, Swing and Mobility (046)
Equipment Needed:
CardioGolf® Shortee Club
CardioGolf® Slope
GolfGym® PowerSwing Trainer
GolfGym® PowerBall
Modify if no equipment available.Shoulder Rotators
Cross Crawl
Side Flexion
Backswing
Follow-Through
Hip Wraps
Standing Calf Stretch with Twist
Lunge with Back Opener
Chest and Back Op... -
10-min Strengthen Lower Body and Core Muscles (045)
Equipment Needed:
CardioGolf™ Shortee Club
CardioGolf™ Slope
GolfGym® PowerBallCore muscles, which include the abdominal and back muscles, are essential to the golf swing to create power. Strengthening the core can be done with a simple plank exercise. Plank exercises can be done almost anyw...
-
14-min Basic Golf-Fitness Circuit (044)
14-min Golf-Fitness Circuit
Equipment Needed:
CardioGolf™ Shortee Club
CardioGolf™ Slope
GolfGym® PowerBall1. Backswings Up Slope
2. Downswings Down Slope
3. Lunge and Twist
4. Knee Drive Twist
5. Lunge with Overhead Throw Motion
6. Backswings
7. Full Swings
Repeat this circuit up to three... -
10 min Upper Body Workout with Hand Weights (043)
Equipment Needed:
CardioGolf™ Shortee Club
Modify if no equipment available.
Order your equipment at CardioGolf.comShoulder Military Press
Upright Rows
Shoulder Rotators
Chest Press
Chest Flyes
Bicep Curls
Hammer Curls
Tricep Kickbacks
Overheard Tricep PressIt is important to maintain your...
-
11-min Core and Swing Workout with PowerBall (042)
Core muscles, which include the abdominal and back muscles, are essential to the golf swing to create power. Strengthening the core can be done with a simple plank exercise. Plank exercises can be done almost anywhere at any time. Performing core exercises like the ones in this workout on a regul...
-
10-min Core Workout for Golfers (041)
Core muscles, which include the abdominal and back muscles, are essential to the golf swing to create power. Performing core exercises like the ones in this workout on a regular basis can help strengthen muscles to improve golf swing and prevent injury.
Equipment Needed:
CardioGolf™ Slope
Gol... -
22:04 min Core Stability Workout for More Distance-Pink Version (039)
Equipment Needed:
CardioGolf® Shortee Club
CardioGolf® Slope
GolfGym® Balance Ball
Modify if no equipment available.Our Core Stability Workout is a dynamic and comprehensive training program designed specifically for golfers who want to build a rock-solid core and achieve greater stability i...
-
30-min Total Body Workout for Golfers (037)
The Nike Black Shirt Workout No Music (037)
Equipment Needed:
CardioGolf™ Shortee Club
CardioGolf™ Slope
GolfGym® PowerBandz
Modify if no equipment available.1. Hip Wraps
2. Single Arm Chest and Back Opener
3. Chest and Back Opener
4. Core Rotator Backswings
5. Core Rotator Backswings on Oppos... -
6:09 min Pre-Round Warm Up/Quick Total Body Workout (036)
Golf, although not thought of a strenuous activity, requires a higher level of fitness than most people would think.
Firstly, in a single round, a golfer will swing an estimated average of 300 swings (including practice swings). And they may even walk eight thousand yards which is the equivalent...
-
7:20 min Core Twister Workout (035)
As we age, the core muscles along with the rest of the muscle groups, being to decrease in mass. Subsequently, we loss strength, gain body fat, and develop muscular and postural imbalances.
Do this workout for a stronger core.
Equipment Needed:
The CardioGolf™ PowerBall
The CardioGolf™ Slope
... -
37:00 min Work Out Like a Tour Player-Golf-Specific Workout (034)
This workout is a typical circuit that tour professionals do to gain flexibility, mobility, strength and stability.
Many of the exercises are to create dissociation between the upper and lower body. Dissociation is the ability to move (rotate) the upper body separately from the lower body. This ...
-
10-Min Core Strength for a Better Golf Swing (032)
Core muscles, which include the abdominal and back muscles, are essential to the golf swing to create power. Strengthening the core can be done with a simple plank exercise. Plank exercises can be done almost anywhere at any time. Performing core exercises like the ones in this workout on a regul...
-
18:08 min Total Body Circuit-Pink and Black Version (031)
The NASM or National Academy of Sports Medicine recommends that people do a minimum of 2 days of resistance or strength training per week. Regular resistance training can help you improve your strength, flexibility, coordination and agility. All things needed for a efficient golf swing.
The Ca...
-
58:00 min Total Body Workout with Weights (030)
The NASM or National Academy of Sports Medicine recommends that people do a minimum of 2 days of resistance or strength training per week. Regular resistance training can help you improve your strength, flexibility, coordination and agility. All things needed for an efficient golf swing.
When yo...
-
11-min Core Crush Workout (029)
In this workout you will be doing golf-specific exercises to strengthen your core muscles and increase your trunk rotational capacity for a better golf swing. Improving core strength and stability will improve your golf swing motion and prevent injury.
-
20-min Workout to Strengthen Your Swing Base (028)
Resistance bands are a great alternative for golfers who don’t want to use free weights or machines. They come in a variety of resistances, including light, medium and heavy, and you can adjust the intensity of your resistance band by giving the band more or less slack.
You can even use multiple...
-
40-min Golf-Fitness Circuit for Core Strength and Rotation (027)
As we age, the core muscles along with the rest of the muscle groups, being to decrease in mass. Subsequently, we loss strength, gain body fat, and develop muscular and postural imbalances.
Incorporating core strengthening exercises into your daily routine will not only help improve the efficien...
-
10-min Squat and Practice Swing Workout (026)
According to studies, if you move your large muscles in your legs for 60 seconds, for example lunges or squats to the CardioGolf Slope, your energy level could improve by 90%. Canadian researches have found that even shorts busts of motion-as long as you are moving some large muscles in your bod...
-
10-min Strength and Conditioning Workout (025)
Core muscles, which include the abdominal and back muscles, are essential to the golf swing to create power. Studies show that there is a direct relationship between core strength and balance. The better your core strength the better balance you will have. The better your balance, the more clu...
-
9-min Power Posture Workout (024)
A common problem among high-handicappers and even elite golfers is a lack of mobility in the pelvis and hip area from hours of sitting and lack of activity.
To maximize your full potential in the golf swing, you must have the ability to take your joints and muscles through their full range of mo...
-
9-min Resistance Band Routine (023)
Resistance bands are a great alternative for golfers who don’t want to use free weights or machines. They come in a variety of resistances, including light, medium and heavy, and you can adjust the intensity of your resistance band by giving the band more or less slack.
You can even use multiple...
-
8-min Upper Body Workout (022)
CardioGolf™ Total Body Conditioning Workout-Golf Body Featuring Meghan Trainor-
Get your Heart Pumping and your Golf Form in shape with the CardioGolf Fitness System…No golf ball required!
Professional golfers know the importance of athletic development for golf. As a recreational golfer, you m...
-
7-min Strength, Coordination and Balance Workout for Golf (021)
CardioGolf emphasizes muscle balance, flexibility, static and dynamic postural stability, strength and power. The first few workouts we focused on muscle balance, flexibility and static and dynamic postural stability. The next few workouts will work on building total body strength. Today’s workou...
-
10-min Total Body Strength and Conditioning Workout (020)
One of the main reasons golfers should be seeking power in their golf swings, besides to hit it past your friends, is to make sure that you have a shorter shot in for your approach to the green. It is much easier to get a 9-iron close to the pin then a 3-metal or utility club. When you gain pow...
