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99 at home exercises (that you can start today)

In this post we give you 99 at home golf exercises that you can start today! 

The best part is some of these exercises require no equipment at all!

But if you are a fitness junkie like me we also threw in a bunch of at home golf exercises that only require a pair of dumbbells, or a resistance band or even a plyo box or medicine ball.

So if they have just been sitting in your basement or closet, dust them off!

Many of these movements are used in our At Home Golf Workout Program.

P.S. (Shhhhh!) In the bonus section at the bottom of this page, you can download this entire list…FOR FREE!

OK let’s dive right in!

Contents

Chapter 1

At home golf exercises for your legs.

Chapter 2

At Home Golf Exercises for your Glutes & Back

Chapter 3

At home golf exercises for your upper body

Chapter 4

At home core exercises for your golf swing.

Chapter 5

Full body exercises to work on your explosiveness.

Bonus

FREE PDF! Download this list for Free!

Chapter 1

At home golf exercises for your legs.

You have heard many of the top teaching professionals in golf talk about “using the ground to create force.”

And if you have been around the game long enough you may have heard of the “Sam Snead Squat.“

Even great ball strikers such as Tiger Woods and Ben Hogan make the transition to their downswing by passing through a squat position.

The at home golf exercises in this section will help you build up stronger legs and create more explosiveness with your legs.

Let’s review!

1) Air Squat

Points of performance:

• Shoulder-width stance
• Hands out in front
• Hips unhinge back and then move down.
• Hips & Shoulders move down at the same rate until the hip crease is below the knee
• Knees track the same direction as the toes
• The chest remains nice & tall
• Maintain a flat back
• Hips & shoulders rise at the same rate.
• Stand until hips, & knees are fully locked out at the top.

2) Reverse Lunges

Points of performance:

• Torso stays vertical the entire time and abs are tight.
• One foot will step backward while keeping the heel down on the forward foot.
• Lower your torso until the back knee touches the ground.
• The shin of the forward leg remains vertical.
• The knee moves the same direction as your toe.
• Stand to full extension of the hips and knees.

3) Walking Lunge

Points of Performance:

 

• The torso stays vertical the entire time and abs are tight.
• One foot will step forward while keeping the heel down.
• Lower your torso until the back knee touches the ground.
• The shin of the forward leg remains vertical.
• Knee points the same direction as your toe.
• Stand to full extension of the hips and knees.

4) Dynamic Lateral Box Step Ups

Points of Performance:

 

• Stand to the side of a knee high box holding dumbbells in each hand.
• Place one foot on the box.
• Begin the movement by stomping on the box immediately followed by a dynamic extension of the hip and knee.
• Immediately squeeze the quad and glute that are on the box to drive up onto the box.
• Keep the torso upright the entire time.
• This mimics the extension that is created by the lead leg during a golf swing.

Chapter 2

At Home Golf Exercises for your Glutes & Back

Our post on exercises to increase clubhead speed in golf detailed how the hips and in turn the glutes and back are vital in the golf swing. 

We threw in a few exercises from our post on back exercises for golf. 

But we didnt stop there. We also inclued a bunch of new at home golf exercises. 

Enjoy! 

 

20) Aquaman

Points of Performance:

 

• Begin by lying face down on the floor.
• To begin, lift one arm and the opposite leg.
• For example, if you lift the right arm up, raise your left leg.
• Hold for a 1-2 second count and then reverse sides.

21) Cobra

Points of Performance:

 

• Begin by lying face down on the floor.
• Your arms will be to your side and your legs will be straight and together.
• To begin the movement, contract your lower back & glutes raising your torso, shoulders & arms slightly off the floor.
• Keep you head in a neutral position.
• Your chest will come a few inches off the floor.
• Hold the top of the rep for a 1-2 second count before lowering yourself back down.

22) Laying Reverse Fly

Points of Performance:

 

• Lay face down on the floor with your arms out to the side.
• Make sure that your thumbs are face up.
• Retract the upper back pulling your arms off the ground as far as possible while maintaining a neutral spine.
• Hold the top of the rep for a 1 second count before returning to the floor.

Chapter 3

At home golf exercises for your upper body

The upper body is not as crucial in generating speed in the swing as the lower body.

But as you start to generate more power with your legs, core (more on that below), hips and glutes the upper body is the mechanism in which such power gets transferred to the golf club and finally the ball.

And strong and proper functioning shoulders are vital to keeping you playing for longer. 

Don’t worry you aren’t going to turn into an inflexible meathead!

Regardless getting in some shoulder stretches is always good for your golf game. 

 

44) Push Up

Points of Performance:

• Hands will start on the ground slightly wider than shoulder width apart.
• Legs will be straight with only the balls of your feet on the ground.
• Start with your arms extended and lower your chest and thighs to the ground.
• The body will remain rigid.
• Press up with your elbows moving closer to your hips than outward.
• The rep is complete at full arm extension.

45) Dumbbell Bicep Curls

Points of Performance:

• Keep your elbows in tight.
• Lift the weight up to shoulder or eye level.
• Avoid too much body english when performing these.

Chapter 4

At home core exercises for your golf swing.

Many of the exercises are in our top ranking  post on core strengthening exercises for golfers. 

The core isn’t necesarily the prime mechanism in which we generate power in the golf swing. 

It’s role is in transfering that power that you create in your legs and glutes, passing through your core and eventually your arms, clubhead and finally ball. 

These at home golf exercises will help you do just that with more efficiency. 

 

55) Abmat Situps

Points of Performance:

• Start with your feet together or underneath a set of dumbbells.
• Brace your core and sit up until your shoulders are over your your hips.
• Slowly lower back down to the ground until your shoulder blades touch the ground. Then repeat.
•  

56) Bird Dogs

Points of Performance:

• Begin on the ground on all fours.
• Extend the right arm and left leg out at the same time.
• Hold for a short isometric hold,
  switch arm and leg and repeat. 

Chapter 5

Full body exercises to work on your explosiveness.

Now that you have strengthened the individual components, it is time to tie it all together.
The at home golf exercises in this section are compound movements.

Just like your golf swing they move from “core to extremities.” To put it in layman’s terms, “use your big muscles then your smaller muscles.”

These at home golf exercises will help you generate more force and power with your entire body.

Let’s begin!

85) Mountain Climbers

Points of Performance:

• Begin in a plank position with your arms straight and the balls of your feet on the ground.
• Bring one foot up and tap your toe to the ground under your chest.
• Quickly return to the start position.
• Repeat on the other leg.
• Mountain climbers are typically performed at higher repetitions.

86) Mountain Climbers

Points of Performance:

• The dumbbell starts on the ground inside the feet.
• Feet are set hip width apart.
  grip the center of the dumbbell.
• Keep a nice flat back throughout the movement.
• Hips and shoulders will rise at the same rate.
• Hips then extend rapidly.
• The shoulders then shrug followed by a pull underneath with the arms.
• Complete the rep by standing all the way up with hips, knees and arms locked out.

BONUS!

Download this entire list of at home golf exercises for FREE!

 

Enter you info below to receive this entire list of at home exercises for free

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