Ive been looking everywhere for different lifts that I can do to build muscle for my golf swing while im at the gym. I am 16 and I am to the point where I want more speed. I swing around 108 mph but I want faster because I know it is possible. I have been shooting very low 70s lately and I want to get into the 60s. Do you guys know of any lifts that help the golf swing like bench, squat, and?? please help
Lifts?
motoo344
Bearded Bandit
Try this thread for help...
http://www.thehackersparadise.com/forum/showthread.php?66844-2015-Fitness-and-Weight-loss-Thread
From what I have stumbled across, a lot of core for balance and stability. So full body lifts like squats are good.
http://www.thehackersparadise.com/forum/showthread.php?66844-2015-Fitness-and-Weight-loss-Thread
From what I have stumbled across, a lot of core for balance and stability. So full body lifts like squats are good.
motoo344
Bearded Bandit
I hear you. I always search 'golf workouts' and variations and it never really leads to much. Its usually just a bunch of stretching. If you want strength I think basic lifting with a combo of stretching won't really hurt you.
Scrap Iron
On The Eh Team
Yoga and chiropractors are great for golf.
Scrap Iron
On The Eh Team
Abs, back and ass. Lots of exercises that include rotational strength and don't sell a serious stretching routine short if you really want to get a faster swing speed even at 16.
From what I understand it is small fast twitch muscles that make you faster not bulk. I don't think that getting bigger made Tiger hit the ball farther. Try swinging more, Hank Haney says take 100 swings per day with or without a ball. I think technique can increase clubhead speed.
Bstubbs42
Member
Go to Amazon and search for a book called "weight training for golf; the ultimate guide". Written by Kai Fusser.
Josh-XL
New member
If you got $$$ burning a hole in your back pocket find your self a CHEK golf performance specialist... I was in the 115 SS before and after 3 months I cranked up to low and mid 120s. Their individual program gives you speed, strength and flexibility. After you go thru the first fitness stage you'll basically be doing alot Olympic style lifts. So the sooner you start the better
If you're really swinging at 108mph and shooting in the low 70's at 16 just wait a year or two and as you grow you will be at 115mph which is above the speed of the average tour player. If you want to hit it farther hit the sweetspot more often. 108mph with a 1.47 smash factor makes for a ball speed of 159 mph - enough to carry the ball 265+yards and shoot under par. If you want to shoot lower scores practice your putting and short game 4 hours a day.
If you get stronger, you're going to add size. for what you are looking to do - Just train your body in a compound fashion. Squats. Deads. Cleans. Presses (standing and bench).
Do not do any single joint lifts. Curls, skip. Tricep Kickbacks, junk. lateral shoulder raises, pointless. calf raises, waste of time.
Two or more joints. barbells, not machines. Eat. All of this lifting you want to do is meaningless if you don't eat.
Muscle groups that are used to power everyday life. Nevermind the golf course.
BIGBALL
Active member
What Paladin - no incline bicep curls? Haha j/k!
BIGBALL
Active member
True, but that is a fine line. if you are lifting heavy and don't feed the muscles, eventually bad things will happen.
I believe Olympic style lifts and kettlebell training are excellent for golf - and life. BUT - form is imperative. I would get some qualified training to begin with.
StLCardsFan
Well-known member
At 16 I wouldn't worry about it too much. Lifting and getting stronger will help with you swing speed to some extent, but it isn't a magic pill by any means. I've known plenty of guys can lift a lot of weight that can't hit a golf ball out of their shadow.
My opinion probably doesn't mean much to anyone other than myself but if you want to increase swing speed and lower scores, take some good lessons and practice your short game. Technique will increase swing speed much more than lifting will. Not saying you shouldn't work out, just that working out isn't going to help you as much you hope it will. Again, just my opinion based on personal experience.
My opinion probably doesn't mean much to anyone other than myself but if you want to increase swing speed and lower scores, take some good lessons and practice your short game. Technique will increase swing speed much more than lifting will. Not saying you shouldn't work out, just that working out isn't going to help you as much you hope it will. Again, just my opinion based on personal experience.
UVaWahoo
New member
At age 16, enjoy your flexibility, your ability to turn. While it will be sometime, there will be a day that your body will not be so flexible, I can tell you that from experience. Beyond lifting with which I know very little, listen to this old timer, maintain your flexibility.
I would sell a kidney for the metabolism of a 16 year old.
- Thread starter
- #21
that's view on this too. if you go to my instagram and watch the second post that was right after I had surgery on the back 2 rotator cuffs because I torn them in hockey in December. Since then I have returned to hockey but dislocated my shoulder twice. I need to do something to build up that muscle in my shoulder but I am fairly small for my age at 5'8" 150.
Tadashi70
Well-known member
Speed won't get you into the 60s. Knowing how to score will do that. Lifting won't build speed either. Start doing yoga and you'll gain the strength and length in your muscles to build the speed you want.
Now, depending on your game and swing, you may not get the results you want. It takes technique and a good coash, it's not something you are going to do on your own.
Navyhacker
New member
Wood choppers, kettlebell swings, front plate lifts, band work vertically and horizontally, tire flips, squats, deads, hammer swings, Bulgarian bag work; things like that. Core strength and stability..Bosu ball work outs, plank walks, Russian twists are all good.
Yoga is great, too. As is swimming.
Just my $.02.
Yoga is great, too. As is swimming.
Just my $.02.
You need to eat. Eat eat eat. Deadlifts and standing overhead barbell presses with fix those shoulders right up
grathan
Member
Why not put a 2# weight onto your golf club and try to get that up to speed?