How to have a golf swing like Tiger

Today we have a guest post from my good friend Rob Connors at Signum Golf.  Rob is an avid golfer and former coach here at PUSH511 that spearheaded our Personal Training services.

Given the times and golf is one of the few recreational sports that we can still do in this time of social distancing, we collaborated on this post to give you a few exercises to help you add some club head speed and distance off the tee.

This post is a collection from a few of his blogs on back stretches and exercises, core exercises, as well as glute and shoulder stretches. All of these play a major role in generating some club head speed. This list includes links to full video tutorials.

Now, let’s dive in.

First some core exercises for your golf game


1) Reverse Crunches


Reverse Crunch
Click the image above for a tutorial
  • This is essentially a knees-to-elbows but performed while laying on your back.
  • You will need a stable object such as a kettlebell to hold on to for this one.
  • Make sure that when you extend your legs you are also exhaling so that your anterior core stays engaged.
  • Avoid overextension of the lower back in this one.

2) Deadbugs


Click the image above for a tutorial
  • Setup lying on your back. with your feet, knees and hips at 90 degree angle with the floor.
  • Start off with one leg and one arm (opposite of each other ie. left leg and right arm) fully extended.
  • Hold this position before switching offsides.
  • Try not to lose tension in your core.

3) Abs with a plate switch


Abs with Plate Switch
Click the image above for a tutorial


  • This is an awesome core exercise that will test your stability while performing a dynamic movement,
  • You will be in a slightly seated position on the floor.
  • We add a small weight plate for resistance.
  • Move into flexion raising the torso up and bending the knees so that your heels stay off the floor.
  • Pass the plate underneath your knees to the opposite hand.
  • Return back to the starting point.
  • This one is complicated so see the video.

4) Pallof Press


Pallof Press
Click the image above for a tutorial


  • This exercise is about resisting the force the band will place on your core.
  • Attach a band to an object at the gym at about belly button level.
  • Grab the band with your hand that is closest to the anchoring point.
  • The other hand overlaps.
  • Set your feet about shoulder-width apart.
  • Brace your core and press out holding for 1-2 seconds.

5) Banded Low to High Rotations


Click the image above for a tutorial


  • You can perform these low to high or high to low.
  • These are great rotational exercises for golfers.
  • Anchor it to a support beam in the gym.
  • Keep your core engaged the entire time.
  • Using a grip similar to the pallof press above, brace your core, extend your arms down to one hip and rotate up and to your opposite side.
  • As you rotate focus on using your core and not your arms.

6) Conventional Deadlift


Conventional Deadlift
Click the image above for a tutorial


  • There is nothing better for building up your hamstring and lower back stronger than a nice deadlift!
  • Set your feet about hip-width apart.
  • Place your hands just outside your hips.
  • Use a full grip on the barbell.
  • When viewed from the side, your shoulders should be slightly in front of the bar.
  • Keep your back flat the entire time.
  • Push through the ground as your hips and shoulders rise at the same rate.
  • Finish with full lockout of the hips and knees and shoulders behind the bar.

7) Banded Kettlebell Swings


Banded KBS
Click the image above for a tutorial


  • Let's add a very dynamic movement in the banded kettlebell swing.
  • This one is great for adding glute strength and hip speed to your golf game.
  • Setup is important. You will loop a band around the handle of the kettlebell.
  • Set your feet shoulder-width apart inside of the band, holding it to the floor.
  • Perform as you would a regular Russian kettlebell swing only swinging up to eye level.
  • NOTE! Do not go any higher than eye level!

8) X-Band Walks


X Band Walks for using your glutes
Click the image above for a tutorial


  • X-band walks are great for strengthening the muscles in your glutes which are a major mover in the golf swing.
  • Set your feet inside a resistance band, slightly wider than shoulder-width apart.
  • Criss-cross the band up to form an “X.”
  • Send the hips back as if doing a squat.
  • Knees stay bent the entire time.
  • Start walking laterally in one direction for 8-10 steps before switching directions.
  • Keep your steps wide and small so that your glutes remain "on."

9) Barbell Glute Hip Thrusts


glute hip thrust
Click the image above for a tutorial


One more core exercise before we move onto some stretches.

  • To perform the glute hip thrust, set up with your shoulders against a bench.
  • Your shins should be perpendicular to the floor.
  • Put the barbell in your hips. You can pad with a towel if this is uncomfortable.
  • Thrust the barbell up by squeezing your glutes and pushing through your heels.
  • Try to hold at the top for a half-second.

Let's move onto some stretches for your golf game


10) Wall Hinge


Wall Hinge
Click the image above for a tutorial


  • Stand about arms distance from the wall.
  • Reach out and put the palms of your hands flat against the wall.
  • Then simply hinge at the hips and let your chest fall to the ground.
  • Keep your lower back nice and flat.
  • You want to feel the sensation that your chest is sinking to the floor.

12) Wall Twist


Wall Twist
Click the image above for a tutorial


I love this one because it helps with rotational flexibility as well as lower body hip flexibility.

  • Set up in the bottom of a squat with your back against a wall.
  • Raise one arm overhead and turn towards the wall placing the palm against the wall.
  • Keep the arm and torso straight.
  • Hold for a set amount of time (1- 2 minutes) before switching sides.

13) Banded Upper Back Stretch


Banded Upper Back Stretch
Click the image above for a tutorial

Here is another one that will improve your upper back flexibility which will allow you to make a better rotation.

  • Start by looping a band around a support structure like an upright in the gym.
  • Put your hand through the loop of the band and grab the band.
  • Rotate away from the support structure and let your arm relax.
  • The band will do all the work in stretching out your back.


14) Hamstring Stretch


Hamstring Stretch
Click the image above for a tutorial
  • Let's wrap this list up with a nice stretch for the hammies.
  • Set up in a seated position on the floor.
  • Extend your legs straight out.
  • Let your chest sink down to your thighs.
  • You can let your back curl up.
  • Try to reach for your feet but if you don't have the flexibility simply reach for your shins or thighs.


Well, we could go on forever here but we wanted to keep this list manageable so you still had time to get out and hit the links.


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