Golf Training Systems Steel Club Workout
Incorporating steel club exercises into your training regime can help develop grip strength, improve shoulder mobility, enhance multi-planar movement patterns and more. Steel club training can take your fitness to the next level, especially if you’re a golfer.
The steel club workout below is taken from Tampa Strength’s online golf training program. The video below contains four exercises that will give you strength you can use on and off the course. The exercises are:
Setup with feet approximately shoulder width apart & club pointed downward – swing club towards left side as you squat down – rotate hips & swing club to the right side of your frontal plane as you stand up – let the gravity pull the club back down towards the starting position on your left side and repeat
Single Leg RDL with Row
Hinging forward at the hips, raise one leg behind you till your chest is pointed towards the ground (do not lock out your knee) – arrange your hands shoulder width apart on the club – allow club to fully extend your arms towards the ground – while maintaining balance, row club up towards your sternum with both hands – return club to starting position and repeat
Start with club close to your chest with top of club below your chin – stand with feet shoulder width apart with a baseball grip on the club – press club up at and angle with both hands – pull club back to starting position and repeat
Alternating Reverse Lunge with Rotation
Start with club close to your chest with top of club under your chin – stand with feet shoulder width apart & a separated grip on the club – step back into a reverse lunge – rotate chest towards the side your knee is up – return to starting position and repeat on opposite side
We recommend performing 8 reps of each exercise for 5 sets with a 90 second rest in between sets. Make sure you alternate legs/arms between sets when necessary. Choose a club weight that matches your current fitness level.
If you’re a golfer that lives in the Tampa Bay Area, contact us to setup a TPI movement screening. If you don’t live in the Tampa Bay Area, head to golftrainingsystems.com to learn about our online golf training program.