The BEST 2 Exercises For Improving Your Golf

Squatting and jumping are probably the 2 most important exercises you can use to help improve your golf game. By developing these movements in the gym, there will then be a direct transfer your ability to perform them during in your golf swing. This will result in an increase in the power you are able to produce and your clubhead speed.

With the initial part of the golf swing you are pushing vertically into the ground, as we can see from the best players in the game. To develop this squatting motion, you want to start with bodyweight squats, aiming to get to 20 reps. Once you can comfortably do this, progress on to weighted versions.

The first progression would be a goblet squat, where you want to be building up to 50% of your bodyweight for 10 reps, keeping plenty of power in the pushing motion. Next is landmine squat, where it is easy and more comfortable to increase the weight further. Finally progress to a front or back squat to increase the load even more, where you want to be doing 5 reps or below to achieve the maximum strength gains. Aim to get as strong as possible in full range first and add in the part range of motion on a separate session.

The second part of the golf swing is a vertical pushing motion out of the ground, a ground reaction force, which is important for maximum speed. To develop this movement we are looking at a countermovement jump, focusing on the half range of motion going down, before trying to powerful jump up.

To progress this we need to add more weight to stress the body so it can adapt to create more force and vertical push. To achieve this move on to a loaded countermovement jump, using 40% weight of your maximum squat. To advance this further go to a barbell countermovement jump.

As you build up your squat increase your weight used for the countermovement jump.

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