Golf

Golf training: The workout to drive the ball longer

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

by
Dustin Johnson hits a drive
Michael Cohen/Getty Images
Michael Cohen/Getty Images
Duration 15
Exercises 7
Equipment Yes

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).

The Golf Workout Add some major yards to your drive with this routine.

Exercise 1A.

Medicine Ball Russian Twist You'll need: Medicine Ball How to
Medicine Ball Russian Twist  thumbnail
3 sets
12-15 reps
30-90 seconds rest

Exercise 1B.

Horizontal Cable Woodchop You'll need: Cable Machine How to
Horizontal Cable Woodchop thumbnail
3 sets
15-20 reps
30-90 seconds rest

Exercise 2A.

Lying windshield wiper How to
Lying windshield wiper thumbnail
3 sets
12-25 reps
30-90 seconds rest

Exercise 2B.

Single-Leg Romanian Deadlift You'll need: Dumbbells How to
Single-Leg Romanian Deadlift thumbnail
3 sets
15-20 reps
30-90 seconds rest

Exercise 3A.

Cow/Cat Yoga Pose How to
Man does cat yoga pose thumbnail
3 sets
12-15 reps
30-90 seconds rest

Exercise 3B.

Single-Leg Glute Bridge How to
Single-Leg Glute Bridge  thumbnail
3 sets
15-20 reps
30-90 seconds rest

Exercise 4.

Dumbbell Y-T-W-I How to
Dumbbell Y-T-W-I thumbnail
3 sets
12-15 reps
30-90 seconds rest
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