Maximum Golf Workout with Minimum Equipment

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Question: I have limited equipment to train with but I need to get ready for golf this year. I have a chin bar, adjustable bar dumbbells, and a barbell. Is that enough to train with or should I join a gym?
Answer: If you have the self-discipline and motivation to train alone then you have more than enough to get yourself ready for championship golf. Consider the different areas you need to train to be ready to play at your best. You need back flexibility, strength and stamina. Upper body strength is a must and core drive through your hips and legs. Finally you’ll need arm strength to finish your strokes, a firm grip and aerobic conditioning.
To build a strong back do pull-ups and use two different grips, overhand and underhand, on alternating days to get the best results from each. Do sets of 8 to 10 reps for 3 sets. When you can do all 3 sets of 10 reps hold a 10 pound dumbbell between your knees for added resistance while doing the exercise. Another great exercise for back is the Bent-over Barbell Row. Pick up your bar with your hands and feet shoulder width apart. While holding the bar, elevate your ribcage so your back is straight and your shoulders are back. Bend over as you keep your knees slightly bent and maintain the ribcage projection. Pull the bar to the lower portion of your ribcage and allow it to return to its starting position. When done properly you should have no lower back discomfort. Do 3 sets of 10 reps. Using the same body position, you can do Deadlifts to strengthen your hips, glutes, legs,(your core) and practically every muscle in your body. Go to standing start position and bend at the knees like you are squatting and lower the bar until it is just below the knees. Then return to start position. Repeat this for 3 sets of 10 reps. After your back training lie on the floor on your back with your legs straight. Extend your right arm out to the side. Pull your right knee across your left leg and place your left hand on it and press gently down. You should feel a nice stretch across your hips and glutes. Repeat the process on the opposite side.
For chest you can do Dumbbell Bench Presses for 4 sets of 10 reps and Dumbbell Flyes for 3 x 10 reps. Follow that with Dumbbell Squat Presses for 3 sets for 10 reps. Use Alternating Dumbbell Curls and Barbell Curls on opposite days, as well as, alternating Triceps Pressdowns and Dumbbell Triceps Kickbacks to strengthen your arms. You can do 3 sets of each of these for 8 to 12 reps per set.
Walking Lunges with dumbbells are great for legs and balance and Squats will work your total body. For additional core work, hold a light dumbbell while doing Walking Lunges at your midsection and as you lunge, twist slightly. When your right leg is forward, twist to the right and likewise to the left. On alternating days use explosion lunges to help build quickness and power. With one foot resting on a 4 inch block lower yourself into a lunge position, explode upward while switching legs and drive your arms upward as well. Do three sets of ten reps. For Squats, do 3 sets of ten reps and go deep.
Finally take an empty dumbbell bar and tie a cord to it. On the other end tie the cord to a 5 pound weight. Begin wrapping the cord around the bar so it won’t slip as you roll it. Grip it with both hands while holding the bar out at arms length about shoulder level. Roll the bar in your hands rotating it so the rope shortens and lifts the weight until it reaches the top and then lower it back down. Do this three times. High school golf requires you to carry your bag for all the holes you play so I suggest the you also begin aerobic conditioning by walking uphill if you have access to a treadmill or running hills or stairs for up to 30 minutes. That should get your ready to play championship golf.
God bless and keep training,
Daryl

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