This an a great article from a true expert in conditioning for golf, Bill Hartman. Bill, a physical therapist and sports performance coach, has a website called YourGolfFitnessCoach.com.
Foundational Strength: Your First Golf Strength Training Program
One of the biggest mistakes golfers (and many other athletes) make is attempting to train too “specifically” for their sport when they lack even the most basic levels of conditioning. Just as you begin building a skyscraper by laying the foundation, so do you begin your golf-fitness program by establishing a level of foundational strength.
Developing adequate foundational strength is necessary allow you to tolerate more intensive golf-specific fitness training programs that will take your physical abilities to new levels and really impact your golf game.
The exercises should be very basic and involve the larger muscles of the torso, hips, and legs. You won’t need any fancy equipment. A simple barbell will do. Give these five exercises a try:
Take a slightly wider than shoulder-width grip with the feet under the bar at about shoulders width. Squat down into the start position. The back should be set in extension-never rounded forward-and the hips will be slightly above knee level.
Drive the bar from the floor by “pushing the feet through the floor”. As the bar comes off the floor, the spine angle will remain as in the starting position. When the bar reaches a point above the knees, fully extend the spine into an upright posture in the finish position.
From a standing position, take a large stride forward with one leg and
lower yourself into the lunge position under control. In the lunge
position, the front knee should be bent to approximately 90 degrees and
the posture should be upright. To return to the start position, push
explosively into the floor with the front leg and return to start
without any extra steps. If you have a history of knee problems, do
not allow the knee to extend beyond the toes.
Barbell Bent-over Row
Assume a bent-over position with the spine in a neutral or slightly extended position-never rounded forward-and the knees slightly bent.
With the barbell hanging at arms length, pull the barbell upward to the upper portion of the abdominal region while squeezing the shoulder blades back and together. Return to the starting position under control.
Keeping the feet flat on the floor, bend the knees and drive the bar upward to full extension with the arms while simultaneously extending the knees violently. Lower the bar to the chest and then reset before performing the next repetition.
Lie down on your side with the body in a straight line from shoulder to ankle and propped up on one elbow. Raise the hip off the floor by pushing into the floor with the elbow and tightening the abdominals. Hold for a 5 second count and return to
the starting position. If this version of the side bridge is too difficult, perform it with the knees bent.
Perform each exercise for 1-3 sets of 6-8 repetitions with a
weight with which you could do 8-10 reps. It is not necessary to work
to maximum effort. Your goal is to learn the basic movements
prescribed and get accommodated to performing regular strength
training. Perform a strength training workout about every 3rd or 4th
After about one month (8-12 workouts), you may increase the intensity of effort by regularly increasing the weights in small increments and working to within 1 or 2 repetitions of you best effort.
To minimize delayed-onset muscle soreness, limit the number of sets until you’re able to tolerate more exercise. For instance, for you first training session, perform only one set of each exercise. If there is minimal soreness over the next 48 hours, you may then increase the total sets per exercise to 2 and so on up to the maximum number of sets recommended.
Check out Bill's website YourGolfFitnessCoach.com