Are you a keen golfer who’s looking to add more power to your swing? A few months ago, we held a virtual workout session with two-time world long drive champion, Tim Burke and his trainer Trevor Anderson.

Together they took everyone through a workout designed to build coordination, increase mobility, and activate muscle groups critical to making your golf swing faster and more powerful. We wanted to share the key takeaways with you in case you missed it!

During our session, Trevor talked us through the important areas to focus on when training for golf. Stability, mobility, and co-ordination. Focusing your efforts on these when you’re in the gym will ultimately lead to a better performance on the golf course.

Stability

This is what keeps you planted on the floor whilst you play. It doesn’t matter how much range of motion you have. Without stability, your swing won’t likely have the power and precision you want it to.  

Mobility

Improving your mobility will have a direct impact on your range of motion and ability to get into the position you need to be in for a powerful swing. Not just to hit the ball far, but also do it consistently.

Co-ordination

In our workout with Tim and Trevor, we broke down the ideal golf swing into a series of smaller movements. Improving co-ordination allows you to correctly perform these smaller movements in the right order to achieve the best possible results.

Now that we understand these three areas, we can look at which exercises to focus on when you’re in the gym. One of the best pieces of equipment is the trusty resistance band. Ideally one that is 40-inch long and 3/4-inch wide. This is an inexpensive, quick and easy to tool to use which reinforces great movement patterns and encourages muscle activation. It is also ideal for home workouts, without the need to use a bigger gym facility.

Get warm!

“It’s like having all the lights in the room work, but you need to flick the switches on.”

-- Trevor Anderson

Just like any sport, you’ll perform better when your muscles are warm, switched on and ready to go. Starting with a squat warm-up encourages mobility to loosen up your body and wakes up your muscles. It’s a controlled movement which is perfect for your activation routine.

Holding the resistance band tight in front of you as you squat practices core stability and mobility through your hips. See exercise instructions below for how to perform.

Good mornings

The real stability and power for your golf swing comes from the posterior chain of your lower body, which includes your glutes and your hamstrings. Placing the band around the back of your shoulders and hinging at the hips will activate these muscles, improving strength in these areas. See exercise below for how to perform.

Golf Rotations and Swings Variations

There were several exercises to improve mobility and co-ordination but we handpicked three of our favorites which we’ve highlighted below. These movements focus on how to use your full range of motion so you can maximize the power behind your swing, whilst also improving body durability to prevent injury.

At the end of this sequence of movements, your muscles will be warm, your body agile and you’ll be ready for golfing excellence.

If you’d like to watch the full recording of our session with Tim and Trevor, you can do so HERE.

If you have any questions, please reach out to us at trainingforspeed@transperfect.com