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  1. #1
    Registered User tree92's Avatar
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    Powerlifting for golf

    Here is my full body strength routine for golf

    Just to note I have a recurring low back injury which prevents me from squatting or deadlifting heavy regularly

    3 times a week

    4 minutes rest between sets

    Trap bar Deadlifts 4 x 3 150 kg
    Bulgarian split squats 3 x 5 (130 kg)
    Pullups 3 x 6 weighted (15 kg added)

    Kettlebell swing 3 x 10 (Currently using 65 kg kettlebell)

    I am trying to progressively overload these movement by adding 4 pounds a week to the deadlift and one rep to each set of the other movements until I can do 10 (then I add more weight)

    In addition to this I swing weighted and light golf clubs to work on RFD 3 times a week

    Does this look like like a good golf strength workout and progression
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    Look into training rotational strength.
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    Registered User tree92's Avatar
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    Originally Posted by keyboardworkout View Post
    Look into training rotational strength.

    Any suggested exercises for that?. I have found strengthening my pulling muscles as well as leg drive helps me the most. I have tried medicine ball rotational throws for a while but they had little effect on clubhead speed
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    Long Drive Athlete bigtallox's Avatar
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    Originally Posted by tree92 View Post
    RFD
    RFD = Rural Free Delivery?
    RFD = Chicago's Rockford Internation Airport?
    RFD = A country journal for gay men? https://en.wikipedia.org/wiki/RFD_(magazine)

    Originally Posted by tree92 View Post
    Here is my full body strength routine for golf

    Just to note I have a recurring low back injury which prevents me from squatting or deadlifting heavy regularly

    3 times a week

    4 minutes rest between sets

    Trap bar Deadlifts 4 x 3 150 kg
    Bulgarian split squats 3 x 5 (130 kg)
    Pullups 3 x 6 weighted (15 kg added)

    Kettlebell swing 3 x 10 (Currently using 65 kg kettlebell)

    I am trying to progressively overload these movement by adding 4 pounds a week to the deadlift and one rep to each set of the other movements until I can do 10 (then I add more weight)

    In addition to this I swing weighted and light golf clubs to work on RFD 3 times a week

    Does this look like like a good golf strength workout and progression
    What are your goals? Specifically, ie write them down so everybody knows. Is it to hit the ball farther? Is it to be an average golfer who looks good naked?

    I used to compete in powerlifting and then strongman, but hip replacement put a stop to me lifting heavy ( ie my doctor said to not squat or deadlift over 500 pounds, or do any carry events like farmers ). I'm now trying to become relevant competing in long drive golf. Yesterday I hit my driver 344 yards ( I own a launch monitor, it's invaluable for training IMHO ). And I can at any time without a warm up hit it 320 yards, dead cold ( because of my training ).




    I still lift, a lot. Most "golfers" say it doesn't help, but for long drive it without a doubt helps 100%. And from watching "golfers" on the range, I'd bet my paycheck every last one of them would golf better if they had more muscle even if it limited their flexibility a little. But that's just my opinion, and I'm just an tall old guy who can hit a driver a little far. If you're interested, my youtube channel shows some of my long drive specific training, but not nearly all of it. If you have any questions, PM me.
    Last edited by bigtallox; 06-25-2018 at 03:23 PM.
    Qualifying for long drive contest with 328 yard drive
    https://www.youtube.com/watch?v=DKrGuFlqhaA

    2017 Utah State Longest drive. This one went 328 and got me into finals
    https://www.youtube.com/watch?v=Lx-_3HrZzI4

    2017 Rockwell challenge. 325 yards
    https://www.youtube.com/watch?v=VeuB2rPMcBA
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  5. #5
    Long Drive Athlete bigtallox's Avatar
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    bigtallox is offline
    Originally Posted by keyboardworkout View Post
    Look into training rotational strength.
    This may be splitting hairs, but you don't want "strength" not as typically used here in the strongman/powerlifting forum. What you want is SPEED, rotational speed ( not strength, they are related but different IMHO ).
    Qualifying for long drive contest with 328 yard drive
    https://www.youtube.com/watch?v=DKrGuFlqhaA

    2017 Utah State Longest drive. This one went 328 and got me into finals
    https://www.youtube.com/watch?v=Lx-_3HrZzI4

    2017 Rockwell challenge. 325 yards
    https://www.youtube.com/watch?v=VeuB2rPMcBA
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  6. #6
    Long Drive Athlete bigtallox's Avatar
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    bigtallox is offline
    Originally Posted by tree92 View Post
    Any suggested exercises for that?. I have found strengthening my pulling muscles as well as leg drive helps me the most. I have tried medicine ball rotational throws for a while but they had little effect on clubhead speed
    Grip work and stretching is SUPER important.



    Qualifying for long drive contest with 328 yard drive
    https://www.youtube.com/watch?v=DKrGuFlqhaA

    2017 Utah State Longest drive. This one went 328 and got me into finals
    https://www.youtube.com/watch?v=Lx-_3HrZzI4

    2017 Rockwell challenge. 325 yards
    https://www.youtube.com/watch?v=VeuB2rPMcBA
    Reply With Quote

  7. #7
    Registered User tree92's Avatar
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    RFD= Rate of force development [Its how fast you can generate the force in your body)

    I am trying to get my swing speed up to 115-120 range

    I have found stretching, increasing leg drive and flexibility to help me the most

    I use ground force to rotate my body open instead of ripping my hips open from the top (pushing off with left leg)

    What excercises helped you the most with distance
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