Cross Training for Golfers-Strength and Power Workouts

Cross Training for Golfers-Strength and Power Workouts

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.

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Cross Training for Golfers-Strength and Power Workouts
  • 23:35-minute Rotate it Out Workout with Music

    Why do Golfers Need Rotational Exercises: because those specific exercises will you give more power and distance in your golf swing. The upper torso (thoracic spine) is designed to be mobile and allow rotation. Golfers especially need this rotational movement. Being able to twist and turn the up...

  • 10-minute Total Body Workout

    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 y...

  • 17-minute Rotational Mobility Workout

    Why do Golfers Need Rotational Exercises: because those specific exercises will you more power and distance out of your golf swing. The upper torso (thoracic spine) is designed to be mobile and allow rotation. Golfers especially need this rotational movement. Being able to twist and turn the upp...

  • 36-minute Total Body Strength Workout with Weights

    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 y...

  • 26-minute Total Body Workout with Slope, Shortee Club and Weights

    CardioGolf 18-Hole Total Body Workout

    Step Up to Slope
    Repeater Side Step to Up and Down Slope
    Alternating Side to Side Step on Slope
    Alternating Back Lunge with Chest and Back Opener
    Repeater Back Lunge with Chest and Back Opener
    Squat on Slope with Chest and Back Opener
    Plank on Slope
    Plank on...

  • 25-minute Total Body and Swing Workout

    Total Body and Swing Workout-
    Hip Wraps
    Basic Step on Slope
    Step Side Up Slope
    Lunge on Slope
    Back Arm Only Swings on Slope
    Feet Together Swings
    Kettle Bell Swings on Slope
    Shoulder Press on Slope
    Russian Twist
    Front Arm Only Swings on Slope
    Wide Takeaway Drill
    Bicep Curl with Squat
    Tricep Press ...

  • 25-minute Golfer's Knee Workout

    How Your Knees Work in the Golf Swing-
    First of all, 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, the equivalent of four to five miles.

    So that puts a lot of pressure on joints and muscles inc...

  • 23-minute Power Workout

    Power Up Your Swing with CardioGolf
    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...

  • 32-minute Balance and Core Workout on Slope

    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...

  • 24-minute Total Body Power Workout

    Power Up Your Swing with CardioGolf
    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...

  • 28-minute Rotation and Power Workout

    It is important to do exercises that develop rotational mobility. Firstly, if you lack mobility in that upper spine, there will be restrictions on how far you can turn your torso, therefore limiting your backswing.

    Secondly, the lack of mobility in that upper spine will limit the backswing caus...

  • Total Body Conditioning Workout Series Featuring Meghan Trainor

    7 videos

    Start your CardioGolf™ journey here. This collection is a complete program to get you into golf shape.
    This workout series features nationally recognized Certified Personal Trainor Meghan Trainor and Master LPGA Teaching Professional Karen Palacios-Jansen. Together they have developed a workout ...

  • 8-minute Upper Body Workout Featuring Meghan Trainor

    Watch Karen Palacios-Jansen and Meghan Trainor, golf fitness specialists, demonstrate this workout using the Cardiogolf Slope and weights.

    It is important to maintain your upper body strength. Upper body strength is critical to developing a good swing as the upper body helps create a good wind ...

  • 17-minute Total Body Core on the Floor

    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 regu...

  • 11-minute Cardio and Core Workout

    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.

    Core muscles, which include the abdominal ...

  • 10-minute Total Body Strength and Conditioning Workout

    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...

  • 11-minute Lower Body Workout featuring Meghan Trainor

    CardioGolf Lower Body Workout

    Your ability to create power comes from your lower body. If you are lacking power in your golf swing, it could be from a faulty weight shift. Using only arms in your golf swing, restricts your power and causes a variety of mis-hits. Learning to shift your weight is ...

  • 7-minute Strength, Coordination and Balance Workout for Golf

    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...

  • 8-minute Upper Body Workout

    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...

  • 9-minute Resistance Band Routine

    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...

  • 9-minute Power Posture Workout

    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...

  • 10-minute Squat and Practice Swing Workout

    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...

  • 15-minute CardioGolf™/GolfGym® PowerBandz Shoulder Workout

    To play golf to your your full potential you must have the ability to rotate your shoulder muscles and joints in their full functional capacity. If there are restrictions in your shoulders there will be compensations somewhere else in the musculoskeletal system, which will result in swing faults...

  • 10-minute Strength and Conditioning Workout

    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...