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Strength - Golf

Hack The Classic ‘Push, Pull, Legs’ Workout Week To Get Faster Results And Increase Your Club Head Speed

Matt Ray

The fitness influencer favorite of ‘Push, Pull, Legs’ is no mere fad – it’s an effective way to organize your workout week while getting maximum bang for your buck.

Top strength and fitness coach Clint Kelly prefers the term ‘Lift’ rather than ‘Legs’, as not only your legs are targeted in the third stage – and at RSNG.com we agree!

So, we asked Kelly to design this free, exclusive workout that cuts the time you have to spend in the gym. It will also transfer new strength and power into an increase in your club head speeds, and your potential to hit the golf ball further…

Why ‘Push, Pull, Lift’?

Take a look at YouTube and you’ll see that ‘Push, Pull, Legs’ is a workout pattern that’s rocketed in popularity. And that shouldn’t be surprising, thinks top strength and fitness coach at SIX3NINE, Clint Kelly.

“The traditional ingredients of any effective training programme look to specifically target larger major muscle groups, and give us more bang for our buck. Or, the most gain for the least amount of time,” Kelly says. He breaks it down like this: “Bench press or shoulder press = Push. Pull-up and bent over row = Pull. Squat or deadlift = Lift.” Kelly prefers ‘Lift’ to ‘Legs’ because the squat and deadlift hit so many muscles at once, not just in your legs.

“We can often be sucked into a linear way of thinking that a ‘push’ training day should consist of only push exercises”

While the ‘Push, Pull, Lift’ concept certainly has legs (sorry), Kelly says we shouldn’t be too dogmatic about the workouts themselves. In fact, by introducing accessory exercises that run counter to the main theme of the day, we can generate even more time-saving efficiency in our weekly workout doses.

Doing this also avoids a common pitfall of ‘Push, Pull, Lift’, where focussing in so tightly can tip post-exercise muscle fatigue past the optimal point. “A 60-minute push session might even sound fun for those who enjoy particular exercises. But recovery from that kind of training load in a short space of time is hard and can hinder the frequency of workouts, and therefore progress,” says Kelly. After all, if you have to cancel your next workout due to DOMs, then you’re missing out on consistent load.

How To Execute This Workout Plan

The following ‘Push’, ‘Pull’ and ‘Lift’ workouts should be done once each during a seven-day week. The exercises in all caps are the priority ones that you should focus your energy and attention on. The other moves are the accessory lifts taken from the priority moves on the other days, and these will take less of your focus. Make sure you do a 10-15 minute dynamic warm-up beforehand to raise your core temperature and prepare your muscles for intense work.

You should allow 24 hours between each workout to maximize your recovery between workouts. Do the number of sets and reps as indicated in the text and follow the form tips, to help avoid injury. If you are returning to exercise or are working out for the first time, make sure you check with your doctor first.

PUSH PRIORITY DAY

1. Barbell Bench Press, Sets: 4 Reps: 8 Rest: 60 seconds Press your shoulder blades into the bench. Brace your thighs to press your feet into the ground. Lower the bar to your chest and pause for a second before pressing back up.

2. Dumbbell Goblet Squat, Sets: 3 Reps: 10 Rest: 30-40 seconds Place your feet with toes pointing outwards slightly. Lower down under control to your range of motion with the weight held to your chest, Avoid tipping forwards and keep your core braced.

3. Dumbbell Bent Over Row, Sets: 3 Reps: 12 Rest: 30-40 seconds Soften the knees and hinge at the hips. Let the weight hang directly below your shoulders then pull up and in. Do not rock your torso back and forth as you lift.

4. Incline Dumbbell Press, Sets: 3 Reps: 10-12 (12, 12, 10) Rest: 60 seconds Set the bench to around 30° of incline. Start with elbows to your sides and do not flare them out as you lift. Pause at the bottom of the move to take momentum out of the lift.

5. Dumbbell Bicep Curl, Sets: 4 Reps: 15 Rest: 30-40 seconds Stand with the weights down by your sides. Curl the dumbbells up without flaring your elbows out. Pause at the top and squeeze before lowering all the way back down.

PULL PRIORITY DAY

1. Pull-Up, Sets: 4 Reps: 8 Rest: 60 seconds Use an overhand grip on the bar. Pull your chest up to the bar without swinging your body. Lower under control all the way down, but don’t let your arms go totally straight.

2. Barbell Hip Thrust, Sets: 3 Reps: 10 Rest: 30 seconds Engage your glutes and press into the floor to lift your hips. Don’t overextend your spine at the top. Keep the motion controlled and lower slowly – don’t slump.

3. Cable Triceps Extension, Sets: 4 Reps: 15 Rest: 30-40 seconds Adjust the weight so that you can isolate the triceps and do not have to involve the torso. Extend your arms to pull the cable down and squeeze at the bottom of the move. Slowly let the weight back down under control, for a good eccentric contraction.

4. Barbell Bent Over Row, Sets: 4 Reps: 10 Rest: 60 seconds Soften the knees and hinge at the hips. Let the weight hang directly down, then pull up and into your belly button. Do not rock your torso up and down as you lift.

5. Standing Lateral Raise, Sets: 3 Reps: 12 Rest: 30-40 seconds Stand with the weights down by your sides. Lift your arms straight out to the sides and stop at shoulder height. Pause at the top and squeeze before lowering all the way back down.

6. Side Bridge Twist, Sets: 3 Reps: 8 (each side) Rest: 30 seconds Get into a forearm plank position with elbows under shoulders and feet in side plank position. Lift your torso up and to the side (so you’re side on). Then lift your hips towards the ceiling, under control.

LIFT PRIORITY DAY

1. Barbell Deadlift, Sets: 4 Reps: 6-8 (6, 6, 8, 8) Rest: 60 seconds Start with feet facing forwards. Hinge at the hips to grab the bar but do not bend the knees excessively. Brace your core and lift under control without rounding or overextending the spine.

2. Dumbbell Lateral Raise, Sets: 3 Reps: 12 Rest: 30 seconds Stand with the weights down by your sides. Lift your arms straight out to the sides and stop at shoulder height. Pause at the top and squeeze before lowering all the way back down.

3. Renegade Rows, Sets: 3 Reps: 8 Rest: 30-40 seconds Use dumbbells with flat sections to avoid rolling sideways. Keep your torso level as you lift each weight alternately. Brace your core and resist the rotational force.

4. Barbell Step-Up, Sets: 4 Reps: 8 Rest: 60 seconds Place one foot on the bench and drive up through the heel of that foot. Don’t round your shoulders or lean forwards. Keep the movement slow and with high intent.

5. Seated Overhead Press, Sets: 3 Reps: 10 Rest: 30-40 seconds Avoid overloading this exercise with too much weight. Use a seat with back support and press the weights straight up. Lower to shoulder height only.

6. Seated Low Row, Sets: 3 Reps: 12 Rest: 30-40 seconds Hold the bar with hands shoulder-width apart. Pull the shoulder blades back and keep your torso tall. Draw the weight back without leaning your torso back or bobbing your head forwards.

WHAT NEXT? Find out what the biggest myths of golf fitness and strength are with this RSNG article

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Photos: Adobe Stock