Golf strength and conditioning

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If you haven’t worked out in a while, try out this energy programme at the gym. It’s quite easy to start with and will ease the body into training again.


Begin standing with your feet together.

If you wish, you may hold some weights in your hands or a bar across your shoulders.

Step forward so that your back thigh and front shin are perpendicular to the floor when you drop down.

Maintain good posture as you drop down on the inhale, barely touching the knee on the floor and then exhaling as you return to your starting position.

Repeat all reps on one leg, then switch legs.

10 Reps per leg with a slow tempo.


Holding weights, bend forward so that your hands just rest above the knees. (Be sure to have a slight bend in the knees).

Maintain good posture through the spine and head.

Draw the weights upwards, keeping your elbows moving towards the sky in a smooth motion.

10 Reps with a slow tempo.


From a sitting position, roll back onto a swiss ball so that the head and shoulders are supported by the ball.

Lift the hips so they are in line with the knees and shoulders.

Place the palms of the hands together and extend the arms fully towards the sky.

Rotate fully from side to side, maintain your hip position.

10 Reps each side with a medium to slow tempo.


Lie face down over a swiss ball placing your hands and feet on the ground.

Keeping the head and body in a straight line, raise the legs as high as possible and then lower back to the ground.

10 Reps with a slow tempo.


Get into a kneeling position with your hands on the ground. Hips should be directly above the knees and the shoulders should be directly above the hands.

Keeping the spine in a neutral position, inhale and let your belly drop towards the ground.

Exhale and draw your belly button in toward your spine while keeping your back in the same starting position.

Hold in for 10 seconds at a time, repeating on your natural breath pattern.

Work on these simple exercises 2-4 times per week for four weeks to get your body moving again. These exercises will add energy rather than make you feel exhausted. Remember to start eating a little better and keep hydrating. Also, keep the weights light!!!

Michael Langford

Golf Performance Ireland

Roe Park Resort.