The Caveman’s Essential Exercises for the Golfer Part 1

Some of you rock heads may not know, but Ol’ Scratch here is a golf caveman as well as a fitness caveman. When I’m not huntin’ mammoths or paintin’ cave walls,  I’m hittin’ either the links or the gym. So I’ve been wonderin’ if there was a way to combine my two favorite things. Then it hit me like a pterodactyl egg to the head. Exercises for golf!

Now this might be odd, but I’m goin’ to start off talkin’ about physics or as I call it “why things do what they do”. As Sean Cochran of Golf Fitness says, “One of the major goals of the golf swing is the generation and transfer of speed efficiently to the impact position. The greater efficiency by which speed is transferred and the greater amount of speed created will inevitably allow the golfer with the potential to increase distance on all clubs in the bag.”

That speed is generated cuz of the power or force produced by the body. So if the body can produce more force, the ability to produce speed in a golf swing will increase. See, science isn’t hard, even a caveman can figure it out.

In order to produce that force, you need to train for strength and train for flexibility. These may seem right, but a strong swing is only good when you have a full range of motion.

Today we’re going to start with a couple of exercises that focus on strength.

Squat with a twist

You can use one dumbbell held hand over hand, one kettle bell held with both hands, or two dumbbells held in one hand each. Make sure you keep your core tight.

  1. Holding you weights in each hand, stand with feet shoulder-width apart.
  2. Lower into a squat and bring weights together in front of chest, elbows out to sides. In the squat keep your chest up and your back flat.
  3. As you stand, rotate your feet and torso to the left and press the weights over your left should. Your hips should face left, with your weight over your left foot and your right heel off the floor.
  4. Return to standing and repeat this time rotating to the right. That’s one rep
  5. Do 3 sets of 20 reps, alternating sides.

The Plank

  1. Begin in the plank position with your forearms and toes on the floor.
  2. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
  3. Your head is relaxed and you should be looking at the floor.
  4. Hold this position for 10 seconds to start.
  5. Over time work up to 30, 45 or 60 seconds.

To get more benefits from this exercise, incorporate an arm or leg lift. Go here for instructions.


  1. Begin in a seated position, contract your abdominal muscles and core, and lift your legs up to a 45-degree angle.
  2. Reach your arms straight forward or reach up toward your shins as you are able
  3. Maintain good core posture and a strong spine.
  4. Hold this “V” position for several seconds to begin. As you get stronger, hold the position longer.
  5. Return to your starting position slowly.
  6. Just before you reach the floor, stop and hold the position for a few seconds.
  7. Repeat this entire movement several times.

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