Want to try Charley Hull’s workout?

Golf is a strength and power sport. There is a correlation between the longest drive and the fastest clubhead speed, and how strong and how fast you are.

Like many top players, Charley Hull lifts significant load to increase lower body strength, to be able to push that force into the ground and generate powerful golf shots.

She enjoys working out, as it helps her to feel well, in terms of mental health and wellbeing and it also gives her an edge on the golf course.  

Charley often shares her workout routines on Instagram, with a recent post captioned:

“It’s being comfortable with being uncomfortable, as my dad has always told me. Pain is a weakness of the mind.”

This is one of her non-competition week work-out routines, which will help her to be tournament ready in 2025, as described by her trainer, Kate Davey, of Precision Golf.

Mobility – band warm up 

We all know the importance of implementing a thorough warm-up routine to minimise injury risk and increase performance. Resistance bands are a great piece of equipment to incorporate into that process. Upper-body exercises to perform with the band before a workout can include band pull-apart, shoulder press and chest fly. For the lower body, try crab walks, hip abduction and donkey kicks.

4 x sets of barbell reverse lunges 37.5KG

Lunges strengthen the leg muscles, primarily the gluteus maximus, hamstrings, quadriceps, and gastrocnemius/soleus (calves).

Single leg kettlebell deadlifts of 10KG 

The deadlift is a hip-dominant movement that works the glutes, hamstrings, core, back, and trapezius muscles.

Every 4 minutes for 6 rounds (24 min)

400m row

The beauty of rowing is that it activates the lower body (like your quadriceps and glutes), upper body (like deltoids and lats), and core muscles (the coveted abdominal muscles) all at once.

10 dumbbell snatches

A great move that builds power, strength and shoulder mobility.

6 burpees to plate 

Burpees work the gluts, quads, core, calves, shoulders, chest, triceps and are good for cardio.

3 rounds 

10 plank up and down 

20 dead bugs 6-8KG

30 Russian Twists 10KG 

Dead bugs, Russian twists and planks work the core muscles.

Image 1: Burpee to plate 

Image 2: Rowing 

Image 3: Barbell reverse lunge

Image 4: Barbell reverse lunge x 2 

Image 5: Single leg kettlebell deadlift

Image 6: Dumbbell snatch

Image 7: Single leg Kettlebell deadlift