Given that gyms around the world have been shut for the majority of the past year, there’s never been a better time to consider getting yourself a home gym so you can keep training no matter what the world throws at you!
In my previous articles I touched on how golf fitness is not that different to training for any other athletic endeavour; get strong, powerful and mobile using the tried and tested principles and exercises used for decades.
That means you don’t need super specialist kit for your gym to make incredible progress on your fitness that will then translate to performance on the course.
I’ve put together a kit list for you that would make a brilliant home gym for any golfer and leave you open to perform the most important exercises for both general athletic performance and some more golf specific exercises.
This is just an awesome bit of kit. It has some many uses that it’s a must in any home gym. The fact it folds away is genius and leaves you with more room to perform the rest of your workouts.
Barbell training has been around for decades for good reason. Not only is it great for the traditional compound moves but when paired with the landmine attachment that comes later in this list, it becomes something that can be used for countless exercises for strength, power and isolation work.
To make the most of your rack and bar you need to be able to add load over time. Plates are a must and these bumper plates will mean you don’t have to worry about dropping the bar!
Given that bench press strength is significantly correlated with clubhead speed it makes sense that you have a bench in your home gym! Beyond bench press you can also use this for split squats, hip thrusts and a load of mobility exercises.
If you have a solid floor and/or wall then a slam ball is a must for any golfer’s home gym. You’ll be able to use them for some great sport specific throws and slams as well as some brilliant swing speed potentiation work.
People who can jump higher can swing faster so having a box to train your jumping on is pretty important for a golfer. I love this soft box as it gives you some leeway for when you don’t make a jump but want to keep your shins in one piece!
Whether it’s for mobility, warm ups, speed work or adding resistance to your barbell movements, resistance bands are incredibly useful and versatile. Having a thin, red band in your golf bag is also awesome for getting your body ready for the round ahead.
I honestly think this is one of the greatest pieces of gym equipment ever made. The landmine can be used for countless exercises, from variations of the Olympics lifts to being a great alternative to some bodybuilding style machines. If I could only have one bit of kit, it would be this (and a bar and plates to use with it!)
There’s also three honourable mentions that don’t make the essentials list but if your budget allows for them they should definitely be in your home gym!
BLK BOX Hex Dumbbells and BLK BOX Cast Iron Kettlebells are incredibly versatile and allow for a lot of unilaterally loaded movement, something I am a big fan of using in my programs. I personally find kettlebells more useful - they can be used for more exercises but also for mobility work (the handles make for one solid trigger point tool).
And finally, the BLK BOX Hex Bar. Hex bar deadlifts are a brilliant exercise for golfers to train strength and power. The position of the handles at the side of the body as well as having the option for a higher hand placement means you can train the deadlift pattern without placing such a high demand on the posterior chain.
Michael Jordan, has 7 years worth of experience working in the fitness industry. Since graduating Loughborough University with an Honours degree in Human Biology, he has spent his career coaching clients from all walks of life. Having opened 2 gyms, coached hundreds of individual clients including professional athletes performing on the international stage, Special Forces and prepared a military team to successfully cross the Antarctic.
As an avid golfer (2.5hcp), Michael understands the importance of effective Strength and Conditioning programming and has developed a platform to bring golfers the highest level of programming available in order to develop their golf whilst building an athletic body that functions optimally for life. Click here to learn more about Michael and his programs.