A lot of golfers think they need a gym membership or to spend lots of money to train for golf ⛳️🏋️‍♀️😩

This doesn’t need to be the case at all! 😁

Check out this routine using just a KB👇 1️⃣ - Banded KB Swings

Your standard KB swings on steroids! Adding the band provides accommodating resistance to increase how hard you work on the way up and how hard you work on the way down to resist the pull of the load!

Regular KB swings are also a great option if you don’t have a band as a nice way to prime the hinge pattern and work on some lower body explosiveness which is so key for golf!

Golfers STOP throwing away silly shots over the opening few holes! 🛑😩

Being TIGHT + STIFF as you rush to the 1st tee is doing nothing for your score🏌️‍♂️

Prepare your body to perform instead😎

5 of my GO TO MOVES using just a club👇

1️⃣ - Split Squat Hold + Rotation

Begin in a standard split squat position or you can even have your rear foot pressed into a wall. Ground down into your lead foot as you use a club to rotate your upper body in the direction of the front leg staying in your golf tilts. Great move to fire up the lower body, get the trunk moving and also can act as a nice “swing feel”. 2️⃣ - Leg Swings

Use the club for support and swing one leg as you stay grounded through the other. Nice easy way to open up the hips and hamstring. Try not to lean back through the trunk too much and increase the range as you go.

Looking for MORE TURN and MORE WIDTH in your golf swing?⛳️🤔

Then check out these 6 simple mobility moves to help your trunk MOVE + FEEL BETTER both on + off the golf course! 🧘‍♀️🙌 

Details👇 

Be sure to SAVE  + SHARE 👊 1️⃣ - Banded Backswing With Lead Arm Push 

Have a light band under your lead foot and holding it in your trail hand. Pull the band as far away from the lead foot as you can as you load into the rear hip/ glute and stay tilted in your golf posture. Use your lead arm to push the band out as well to really work on some nice width feels! Hold at the top for a couple of seconds each time.

We ALL have 5 mins 😉🙌

So scroll down and give this quick + simple mobility for golf routine a go🏌️‍♂️

Be sure to BOOKMARK + SHARE it too 👊

A few mins daily mobility is such a great habit for a golfer to develop! 🧘‍♂️😁

Details of each move👇

1️⃣ - Golf Posture Wall Rotations

Start facing a wall in a golf like posture and press one arm into the wall up high. Hold under that armpit with the other hand and spin under the top arm to spiral through the trunk. 2️⃣ - Shoulder Hovers

Lie face down on the floor with both arms straight. Have small objects either side of your forearms and work up and over the objects that act as hurdles. Keep your arms straight if you can and adjust the height of the objects accordingly!

𝟖 𝐠𝐫𝐞𝐚𝐭 𝐤𝐞𝐭𝐭𝐥𝐞𝐛𝐞𝐥𝐥 𝐨𝐩𝐭𝐢𝐨𝐧𝐬 𝐟𝐨𝐫 𝐠𝐨𝐥𝐟𝐞𝐫𝐬 ⛳️🏋️‍♀️

Kettlebells can be a great tool to help with strength, power, mobility + stability 💪

Be sure to hit ❤️, 🔁 + BOOKMARK these moves to come back to 😁

Details of each👇

1️⃣ - Plank Drags 

🎥 of JT from kolbywayne on Insta

From your standard plank position use a kettlebell and drag it from side to side staying as stable as you can through the body as possible.

You could use feedback such as a yoga block on your lower back here that would fall off if you twisted too much to act as feedback. You core is working hard here in anti-extension and anti-rotation! 2️⃣ - Lateral Swing 

From a staggered stance hinge over into golf posture and make a small chipping like motion with the kettlebell. Really ground down into the lead foot and try to stay as stable as you can and resist the pull of the weight.

𝟖 𝐠𝐫𝐞𝐚𝐭 “𝐜𝐨𝐫𝐞” 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞𝐬 𝐟𝐨𝐫 𝐠𝐨𝐥𝐟𝐞𝐫𝐬 ⛳️🙌🏋️‍♀️

Be sure to bookmark these to try 😁

Details of each👇

🎥 of world number 1 Scottie Scheffler performing some half kneeling scoops on chirosporttvb Insta (exercise number 6 😉) 1️⃣ - Rollouts

Use a barbell or ab wheel here. Tuck the tail bone under and keep your glutes engaged and slight rounding through lower back as you work out through your max range without falling into extension. Great way to work on anti extension.

Are you fed up with TIGHT + STIFF HIPS ruining your golf game? 🤔⛳️😭

Want hips that feel like butter both on + off the golf course? 😎

Try this 5 min routine👇⏰

Be sure to BOOKMARK to come back to 👊 1️⃣ - Half Kneeling Drifts
⏰ - 30 secs each side

Perform loaded or unloaded from the half kneeling set up and explore different angles with the lead foot to really load into that hip. Hold at end range for a couple of seconds each time and spend more time on areas that feel “tight” 🙌

𝟒 𝐨𝐟 𝐦𝐲 𝐟𝐚𝐯𝐨𝐮𝐫𝐢𝐭𝐞 𝐦𝐞𝐝 𝐛𝐚𝐥𝐥 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞𝐬 𝐭𝐨 𝐡𝐞𝐥𝐩 𝐩𝐨𝐰𝐞𝐫 𝐮𝐩 𝐲𝐨𝐮𝐫 𝐠𝐨𝐥𝐟 𝐠𝐚𝐦𝐞!⛳️🚀

As a light med/slam ball may be one of the best purchases you can make 😉

A thread post…👇🧵

Be sure to bookmark these to try 👊

🎥 from @Etpi 1️⃣ - 𝑶𝒗𝒆𝒓𝒉𝒆𝒂𝒅 𝑻𝒐𝒔𝒔

Use your whole body here not just your upper body. Try to get the ball as high as possible and obviously make sure it doesn’t come back down on you 😆

This is a very explosive motion, particularly for hip extension, that’s similar to the keg toss in strongman events 🧨

Fed up with TIGHT + STIFF HIPS ruining your golf game? 🤔⛳️😭

Then check out these 6 simple hip mobility moves to help 🧘‍♀️

A thread post…👇🧵

Be sure to RT + bookmark 😎 1️⃣ - Half Kneeling Drifts

Perform loaded or unloaded from the half kneeling set up and explore different angles with the lead foot to really load into that hip. Hold at end range for a couple of seconds each time and spend more time on areas that feel “tight” 🙌

6️⃣ simple warm up exercises for golf using just a golf club! ⛳️😎🙌

A thread post…👇🧵

As investing a couple of mins preparing body to perform is such low hanging fruit 🍎

1️⃣ - Pendulums 2️⃣ - Standing Rotations

𝟖 𝐬𝐢𝐦𝐩𝐥𝐞 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞𝐬 𝐭𝐨 𝐡𝐞𝐥𝐩 𝐲𝐨𝐮 𝐢𝐦𝐩𝐫𝐨𝐯𝐞 𝐲𝐨𝐮𝐫 𝐭𝐫𝐮𝐧𝐤 𝐦𝐨𝐛𝐢𝐥𝐢𝐭𝐲 𝐟𝐨𝐫 𝐠𝐨𝐥𝐟 ⛳️🙌

A thread post…👇🧵

As the static lives we lead nowadays don’t tend to help how we move + feel both on and off the course 😫

1️⃣ - HN Rotations 2️⃣ - Golf Posture Wall Rotations

𝟖 𝐆𝐫𝐞𝐚𝐭 𝐇𝐢𝐩 𝐌𝐨𝐛𝐢𝐥𝐢𝐭𝐲 𝐌𝐨𝐯𝐞𝐬 𝐅𝐨𝐫 𝐆𝐨𝐥𝐟 ⛳️🧘‍♀️

As who wouldn’t want hips that move and feel like butter both on and off the course 😎

A thread post…👇🧵

Be sure to hit ❤️, RT and bookmark these to come back to 🙌

1️⃣ - Half Kneeling Drifts 2️⃣ - Frog Pumps

6 simple warm up exercises for golf using just a golf club ⛳️😎🙌

A thread post…👇🧵

As investing a couple of mins preparing body to perform is such low hanging fruit 🍎

1️⃣ - Hip Openers 2️⃣ - Leg Swings

𝟖 𝐠𝐫𝐞𝐚𝐭 “𝐜𝐨𝐫𝐞” 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞𝐬 𝐟𝐨𝐫 𝐠𝐨𝐥𝐟𝐞𝐫𝐬 ⛳️🙌🏋️‍♀️

A thread post…👇🧵

Be sure to hit ❤️, 🔁 and bookmark if you find this post helpful 🙏

1️⃣ - Plank Drags 2️⃣ - Landmine Rotations

𝟓 𝐨𝐟 𝐦𝐲 𝐟𝐚𝐯𝐨𝐮𝐫𝐢𝐭𝐞 𝐦𝐞𝐝 𝐛𝐚𝐥𝐥 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞𝐬 𝐭𝐨 𝐡𝐞𝐥𝐩 𝐩𝐨𝐰𝐞𝐫 𝐮𝐩 𝐲𝐨𝐮𝐫 𝐠𝐨𝐥𝐟 𝐠𝐚𝐦𝐞!⛳️🚀

As a light med/slam ball may be one of the best purchases you can make😉

A thread post…👇🧵

1️⃣ - Rotational Shot

Really drive up and out of the front leg and try to progress distance on throw or imagine speed radar on the ball 🔥
2️⃣ - 𝑶𝒗𝒆𝒓𝒉𝒆𝒂𝒅 𝑻𝒐𝒔𝒔

Use whole body here not just upper body. Think of an explosive kettlebell swing motion but letting the object go. Try to get the ball as high as possible and over your head. Obviously make sure it doesn’t come down back on you 😆

𝟖 𝐨𝐟 𝐦𝐲 𝐟𝐚𝐯𝐨𝐮𝐫𝐢𝐭𝐞 𝐬𝐡𝐨𝐮𝐥𝐝𝐞𝐫 “𝐡𝐞𝐚𝐥𝐭𝐡” 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞𝐬 𝐟𝐨𝐫 𝐠𝐨𝐥𝐟𝐞𝐫𝐬 ⛳️🙌

A thread post…👇

As shoulders that move + feel good are key both on + off the course 😁

Be sure to ❤️, 🔁 + bookmark if you find this helpful 🙏

1️⃣ - Cuban Press 2️⃣ - Bear Ball Taps

𝟕 𝐬𝐢𝐦𝐩𝐥𝐞 𝐰𝐚𝐫𝐦𝐮𝐩 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞𝐬 𝐟𝐨𝐫 𝐠𝐨𝐥𝐟 𝐮𝐬𝐢𝐧𝐠 𝐣𝐮𝐬𝐭 𝐚 𝐜𝐥𝐮𝐛 ⛳️🙌

A thread post…👇🧵

Use them before you play this weekend 😁

𝑩𝒆 𝒔𝒖𝒓𝒆 𝒕𝒐 𝒉𝒊𝒕 ❤️ + 🔁 𝒂𝒏𝒅 𝒃𝒐𝒐𝒌𝒎𝒂𝒓𝒌 𝒕𝒉𝒊𝒔 𝒑𝒐𝒔𝒕 𝒕𝒐𝒐 🙏

1️⃣ - Pendulums 2️⃣ - Raise + Side Bend

𝟖 𝐠𝐫𝐞𝐚𝐭 𝐤𝐞𝐭𝐭𝐥𝐞𝐛𝐞𝐥𝐥 𝐨𝐩𝐭𝐢𝐨𝐧𝐬 𝐟𝐨𝐫 𝐠𝐨𝐥𝐟𝐞𝐫𝐬⛳️🏋️‍♀️

A thread post …👇🧵

Kettlebells can be a great tool to help with strength, power, mobility + stability 💪

Be sure to hit ❤️, 🔁 + 𝒃𝒐𝒐𝒌𝒎𝒂𝒓𝒌 if you enjoyed this thread 😁

1️⃣ - Lateral Swing 2️⃣ - Offset Squat

𝟕 𝐬𝐢𝐦𝐩𝐥𝐞 𝐰𝐚𝐫𝐦𝐮𝐩 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞𝐬 𝐟𝐨𝐫 𝐠𝐨𝐥𝐟 𝐮𝐬𝐢𝐧𝐠 𝐣𝐮𝐬𝐭 𝐚 𝐜𝐥𝐮𝐛 ⛳️🙌

A thread post…👇🧵

Use them before you play this weekend 😁

𝑩𝒆 𝒔𝒖𝒓𝒆 𝒕𝒐 𝒉𝒊𝒕 ❤️ + 🔁 𝒂𝒏𝒅 𝒃𝒐𝒐𝒌𝒎𝒂𝒓𝒌 𝒕𝒉𝒊𝒔 𝒑𝒐𝒔𝒕 𝒕𝒐𝒐 🙏

1️⃣ - Raise + Side Bend 2️⃣ - Pendulums

Playing golf this weekend? 🤔⛳️

Then give these 8 simple banded warmup exercises a go 🙌

A thread post… 🧵

As investing a few minutes to prepare your body to perform is such a low hanging fruit to better performance 😁

Be sure to hit ❤️ and 🔁

1 - Banded Backswing Stretch 2 - Banded Z Press

8 exercises to help improve your hip mobility for golf ⛳️🙌

A thread post…👇🧵

As hips that move like butter are helpful both on and off the course 😁

1 - Bear Sit Rotations 2 - Golf Specific Hip IR