Golf Workout: How to Hit a 400-yard Drive

Golf Workout: How to Hit a 400-yard Drive

If you’re getting ready to hit the links and want to add some major yardage to your game, we have an answer to help you shock your buddies on the course with a long ball off the opening tee.

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“Separation, separation, separation. It’s all about separation,” says Don Saladino, owner of New York City’s Drive 495. “Your upper body has to spin one way, while your lower body remains still.”

The main key, Saladino says, is that getting distance in your golf swing isn’t so much as how big your muscles are—but instead about how you maintain a balanced swing.

“You want to keep your lower and upper body as loose as possible,” he says. “Arm and thigh foam roller exercises work great for this. You also want to have flexible glutes because keeping a balanced swing depends upon it. Practicing hip flexor stretches and bridge exercises will help improve these muscles.”

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Saladino, whose brother is a top amateur golfer, says separating your upper body motion from lower body movement is the ultimate way to increasing power. When golfers like Bubba Watson, Jordan Spieth, or Rory Mcllroy tee off, they’re able to keep their legs mostly still as their upper body rotates backwards and forwards. If you do some reach-back exercises and split-stance training, it will help in this separation.

“The closer you are to gaining that upper/lower body rotation separation in your swing, the more power you’ll be able to generate,” Saladino says.

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The Long Drive Workout

For this workout, do 3 full-body workouts per week.

Front Squat

Push Ups superset with Face Pulls
3×15 per exercise

Lat Pull Down superset with Side Lateral Raises
3×12 each exercise

Cable Woodchops     
3×10 per side

Russian Twists with or without weight    

V-Sit and Reach    



Cobra Pose    
3×30 second holds

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