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Golf training: The workout to drive the ball longer

Hit the ball farther and prevent injury with this routine from PGA trainer Scott Riehl.

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Dustin Johnson hits a drive
Michael Cohen/Getty Images
Dustin Johnson hits a drive
Michael Cohen/Getty Images

Chicks dig the long ball.

Okay, that’s a different sport (baseball, and a quote from one of the best sports commercials of all time) but the point is still the same: You’ll impress all your friends by launching long drives on the golf course or the driving range.

But if you aren’t feeling great about your driving skills, this golf-specific routine will help you add some yards to your shot in no time.

How it works

Twisting your torso while maintaining your balance is tough for most guys—especially lifers. That weakness costs them strength and power in the weight room (and on the golf course).

This training routine involves lots of rotational exercises that will help you once you get onto the course.

This workout will also correct posture issues. You should do the workout three times a week, after your regular weight training, or on days in between.

Directions

Perform the exercise pairs (marked “a” and “b”) as a super/compound set.

So you’ll do one set of “a,” then one set of “b,” then rest. Repeat that sequence for all the prescribed sets. Switch the order of the exercises each time you repeat the workout, but keep the pairings.

Rest 30-90 seconds between exercises or supersets, depending on how you sequence them (you’ll find that more difficult moves done back-to back will require more rest).

Routine

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The Golf Workout

Add some major yards to your drive with this routine.

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 7

Medicine Ball Russian Twist

Equipment
Medicine Ball
Sets
3
Reps
12-15
Rest
30-90 seconds
Exercise 2 of 7

Horizontal Cable Woodchop

Equipment
Cable Machine
Sets
3
Reps
15-20
Rest
30-90 seconds
Exercise 3 of 7

Lying windshield wiper

Equipment
Sets
3
Reps
12-25
Rest
30-90 seconds
Exercise 4 of 7

Single-Leg Romanian Deadlift

Equipment
Dumbbells
Sets
3
Reps
15-20
Rest
30-90 seconds
Exercise 5 of 7

Cow/Cat Yoga Pose

Equipment
Sets
3
Reps
12-15
Rest
30-90 seconds
Exercise 6 of 7

Single-Leg Glute Bridge

Equipment
Sets
3
Reps
15-20
Rest
30-90 seconds
Exercise 7 of 7

Dumbbell Y-T-W-I

Equipment
Sets
3
Reps
12-15
Rest
30-90 seconds
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