Free Golf Workouts, Nutrition Tips and Performance Psychology Secrets From The Renegade Golf Coach

Stop Golf Sway Exercise

by Coach Stephen on December 14, 2016

golf sway

Golf Sway is a swing fault that refers to your lower body moving excessively away from the target during your backswing. It’s quite common among amateur golfers and can wreak havoc on your consistency.

If it’s simply a “habit”, then you’ll need to deep practice enough to reprogram your golf swing motor engram.

However, there are often physical limitations that create or exaggerate the golf sway fault; mainly a deficient in lower body stabilization and/or mobilization.

In this video you’ll learn a simple exercise to strengthen the glute medius muscles. Although not as big (or popular) as the glute max, these guys play an important role in stabilizing the pelvis.

It’s not difficult to train the glute medius, but it consistently tests weak, even on otherwise fit golfers.

Below is a short video on performing Lateral Band Walks to prevent golf sway in your backswing:

If you have any questions or feedback on this exercise, please contact me through the comments section below.

If you enjoy this blog, then join 15, 449 other golfers and get free email updates on new posts PLUS your Free Report: 8 Reasons Your Drives Suck, and How to Fix It >>> Click Here<<<

Power Golf Exercise – Seated Tornado Ball

by Coach Stephen on November 23, 2016

golf power exercise

The Tornado Ball is a an excellent tool for training rotational power, which will have a high carry-over to increased clubhead speed and distance.

Caveat # 1 – This is a ballistic golf power exercise, and should only be performed by golfers who have already developed the prerequisite qualities of Mobility/Stability, and a high level of Strength. Prematurely engaging in any Golf Power Exercise will often lead to injury.

Caveat # 2 – I highly recommend that you only use one specific brand of Tornado Ball. I’ve tried other brands, and they can be downright dangerous. I have no financial interest in your purchasing from the link below:

Related: The Best and Only Tornado Balls Approved by Renegade Golf Fitness

You’ll notice that they have The Twister Ball (3 lbs.) and The Tornado Ball (6.6 lbs). In the video I’m using the Twister ball for the demonstration. The Twister Ball is the best choice if you’re new to power golf exercises.

The video below details how to use either of these balls for the Seated Rotational Slam exercise. The Seated version is nice for variation, or if you don’t have access to a sturdy wall or in the dead of winter.

Here is a video that I did a couple of years ago on the standing version:

As for programming either of these version; keep in mind they’re both a ballistic golf power exercise, and therefore should be for a short duration (no more than 10 seconds). Then follow each work period up with a longer rest/recovery period (90 seconds). The idea is that you should be able to put the same intense effort into all of the work sets. Generally, I would prescribe between 4-6 sets.

If you have any questions or experience with these exercises, please drop a comment below.

And if you’d like to have a step-by-step blueprint for your home golf fitness workouts, including how to move through all of the phases of Mobility, Stability, Strength and this type of Golf Power Exercise, please check out my course below:

power golf exercise


If you enjoy this blog, then join 15, 441 other golfers and get free email updates on new posts >>> Click Here<<<

Golf Plyometric Jumps For Power

by Coach Stephen on October 25, 2016

golf plyometric jumps

Golf Plyometric Jumps are a great way to develop lower body power, which translates over to more club head speed and distance.

Note: As effective as golf plyometric jumps can be, they’re not ideal for everyone. If you have pain in your ankles, knees or low back, you’ll need to address those issues before doing any form of jumping.

Without getting all scientific-golf-nerd on you; let me just point out the most important factor that distinguishes golf plyometric jumps from ordinary jumping. Golf Plyometric Jumps are dynamic, but not all dynamic movements are plyometric. The key is what is called the Stretch-Shortening Cycle (SSC).

To put it simply, stored energy in the form of tension, can be utilized effectively by a quick transition phase (in this case, spending as little time as possible in the bottom position of the jump).

Our Golf Strength Training Exercises are done with a moderate tempo, and usually an emphasis on slowing down the eccentric phase, in order to NOT take advantage of the SSC. Plyometric exercises, and the other hand, are dynamic power movements that look to exploit the SSC.

That may have still been a bit nerdy, sorry.

There are many options for golf plyometric jumps, including the most well-known – The Box Jump.

[click to continue…]

Best Golf Glute Activation Exercise

by Coach Stephen on September 28, 2016

golf glute activation

Your glutes are powerhouse of your golf swing… or at least they should be.

However, these days the majority of golfers I work with have glutes that don’t work.

I’m not talking about plumbing or digestive issues, but rather their glutes not firing at optimal intensity. That means less distance and a greater chance of low back or hamstring injury.

Related: Are You Full of Crap – How your digestion affects your golf swing

It’s time to WAKE UP YOUR BUTT!

And to that end (bad butt pun) I’ll show you a simple Golf Glute Activation in todays video.

Before we dive into the video, let me first explain why this is almost an epidemic problem these days for all athletes, not just golfers. Although calling it an epidemic might sound dramatic, you should know that it’s so prevalent that it has a name in the exercise science world – “gluteal amnesia”.

The street name for it is simply “Dead Butt Syndrome”.

No matter what you call it, it’s bad news.

You see, the glutes are your primary muscles that create powerful hip extension, which allows your lower body help generate tremendous speed through your hips.

Poorly activated glutes = weak hip extension and miserable distance.

It also means that other muscles have to make up the difference, and often get overworked, leading to injury i.e. low back pain.

Not to worry; I’m no doctor, but I’ve got the cure.

golf glute activation

The Golf Glute Activation that I cover in this short video is relatively simple, however the details are the key to getting all the benefits.

As always, ask me any questions in the comments section.

If you enjoy this blog, then join 15, 429 other golfers and get free email updates on new posts >>> Click Here<<<

Golf Hydration For Peak Performance

by Coach Stephen on September 18, 2016

golf hydration

There is a serious drinking problem in the golf world… and it’s not alcohol.

Today I’d like to address golf hydration for peak performance.  Listen up, because this is serious stuff, with consequences that suck.

Luckily, there’s also an easy fix.

Did you know that there are over 100 negative side effects of being dehydrated? Many of them are subtle, but so is golf. So if you’d like to maximize your fine motor skills and course management acumen, among other things, then you need to be properly hydrated.

But how much water should you drink?

Do sports drinks count?

What if you’re not thirsty?

Is golf hydration really a big deal?

Hell Yes, it is!

Not to worry, I cover all you need to know in about 4 minutes in the video below:

Here is a link to the Trace Mineral Drops mentioned in the video

As always, ask me any questions in the comments section.

If you enjoy this blog, then join 15, 419 other golfers and get free email updates on new posts >>> Click Here<<<

Golfer Medicine Ball Slams For Power

by Coach Stephen on September 8, 2016

golf medicine ball

The Golfer Medicine Ball Overhead Slam is a favorite here at the The Renegade Golf Fitness Institute for a couple of reasons:

  1. It develops power and distance; and what golfer doesn’t want more of that?
  2. It’s fun and is a good stress-reliever. After all, you get to smash something, and not get in trouble.

Although in essence it’s a straight-forward exercise, there are a few details you should know about the Golfer Medicine Ball Slam exercise.

First, you need to choose the right type of medicine ball. There are many kinds on the market, and some will give you a better workout, while others might just give you a bloody nose.

And second, because it’s a power exercise, it needs to fit into your training routine at the right time and with the proper set and rep scheme.

Not to worry, I cover all that and more in the Golfer Medicine Ball Slam video below:

And as I mention in the video, the Golfer Medicine Ball Slam is a perfect pairing with Pull Ups, for what is called Contrast Training.

Contrast Training is a great segway from a Strength Phase to a Power Phase. In the example of Pull Ups/Slams, you are first performing the Pull Ups in a Strength rep range and tempo i.e. 8-12 reps at a moderate speed. Then you immediately follow that up with the Golfer Medicine Ball Slam with a Power protocol i.e. 6 reps FAST.

I cover all those details in the video below:

If you have any questions, please let me know in the comments section below.

Let’s build up some slamming power… and Get After Old Man Par.

Coach Stephen

If you enjoy this blog, then join 15, 411 other golfers and get free email updates on new posts >>> Click Here<<<

Golf Postural Strength Exercise

by Coach Stephen on August 25, 2016

golf postural strength

We all know that maintaining your spinal angle is crucial to having a repeatable golf swing.

And spine angle is a key element of your golf posture.

That’s why it’s important to perform the following golf postural strength exercise.

If your golf postural muscles are unbalanced and/or weak, you really don’t stand a chance at having the consistency on the last few holes that you did earlier in the round. As your golf postural strength begins to wane, you can start hanging more off your ligaments, which can alter your swing mechanics just enough… to be the difference between in the fairway and out of bounds.

In  previous videos we’ve discussed which muscles to stretch, and today we’ll show you exactly how to use a band to improve your golf postural strength and endurance.

Related: Upper Body Golf Stretches to Improve Distance (Video)

If you have any questions, please let me know in the comments section below.

Let’s take care of your golf posture… and Get After Old Man Par.

Coach Stephen

If you enjoy this blog, then join 15, 399 other golfers and get free email updates on new posts >>> Click Here<<<

Upper Body Golf Stretches To Improve Distance

by Coach Stephen on May 18, 2016


Let’s talk about Power and Distance.

After all, I’ve never met a golfer who didn’t love talking about how to crush it further down the fairway.

That’s why we’ve got plenty of articles and videos showing you how to do just that.

Related: Golf Strength and Power Exercises

But today I’d like to talk about how tight muscles can rob you of your ability to produce the strength and power you’ve worked hard to develop in the gym.

These types of muscles can be called “Power Leaks”.

So in this video I’ll show you the two most important upper body golf stretches to ensure this doesn’t happen to you.

Related: Best Pre-Round Golf Stretching Techniques

Test out these upper body golf stretches and let me know how they feel.

Let’s take care of those power leaks… and Get After Old Man Par.

If you enjoy this blog, then join 15, 392 other golfers and get free email updates on new posts >>> Click Here<<<

Best Golf Balance Exercises

by Coach Stephen on April 27, 2016

golf balance

Balance is critical in your golf swing. No news there…

However, many golfers and trainers are unsure how to improve golf balance with specific exercises.

What does it look like, and how will it actually transfer over to improvement in your swing and handicap?

In the video below, I’ll explain and demonstrate a series of what I believe are the best golf balance drills.

But first, a few quick words on one of the major misunderstanding about training drills for golf balance.

Balance training often takes place on one leg (as in the series I’m going to show you) or on an unstable surface. Some people have asked me why a golfer should train in these ways, when they’re never in such a predicament on the course.

And that’s a great question.

[click to continue…]

Best Golf Rotation Exercise Part 2

by Coach Stephen on November 18, 2015

golf rotation exercise

In part 1 of this Golf Rotation Exercise series we covered the Pallof Press. If you missed that post, please watch that video HERE and master that exercise before progressing to this more advanced golf rotation exercise, known as “The Walkout.”

Like the Pallof Press, this golf rotation exercise actually resists rotation, which will build the stability and strength in your golf swing. Without a properly conditioned core, you’ll be unable to create a stable base upon which to express your strength and power.


For The Walkout, we recommend 2-3 sets of 4 reps each side. Three lateral steps out and three back = 1 rep.

Start out with a lighter band and smaller steps, in order to get a feel for this “total tension” exercise. You’ll find that it is self-correcting, in that if you step too far out on the initial step, you’ll be forced to make the next two quite a bit shorter 😉

If you have any questions, leave them in the comments section below.

And if you’d like to learn about additional golf rotation exercises and entire workout protocols (with videos) for all phases of a program – Mobility, Stability, Strength and Power, be sure to check out our Power Golf Fitness System:

Click HERE for golf fitness at home workouts 

If you enjoy this blog, then join 15, 387 other golfers and get free email updates on new posts >>> Click Here<<<