The Tiger Workout inspired by Tiger Woods

Below is a detailed breakdown of the “Tiger Workout” inspired by legendary golfer Tiger Woods. Each exercise is described in terms of proper form, the primary muscles worked, and how it relates to the demands of Woods’s sport, golf.

1. Sword Draws (25 reps)

Description

  1. Stand upright with feet shoulder-width apart, holding a light-to-moderate weight (often a dumbbell or a small weight plate) in one hand near your opposite hip.

  2. Engage your core and keep your chest lifted.

  3. Draw the weight diagonally across your body as if unsheathing a sword, ending with your arm extended near your shoulder on the same side.

  4. Control the motion as you return the weight to the starting position at your opposite hip.

Muscles Worked

  • Obliques (the twisting part of your core)

  • Rectus Abdominis (front of your core)

  • Shoulders (anterior deltoid when raising the arm)

  • Upper Back (trapezius, rhomboids for stabilization)

Golf Tie-In
Golf involves powerful rotational movements, especially during the swing. Sword Draws challenge the core and shoulder stability in a diagonal pattern similar to the golf swing plane. By building a stable yet dynamic core, these rotational exercises help improve control and power in a golfer’s backswing and follow-through.

2. Dumbbell Chest Press (25 reps)

Description

  1. Lie on a bench (or a sturdy surface on the floor if no bench is available) with your back flat and feet planted.

  2. Hold a dumbbell in each hand at chest level with your palms facing forward and elbows bent at about 90 degrees.

  3. Press the weights upward, fully extending your arms without locking out your elbows.

  4. Lower the weights back to the starting position under control.

Muscles Worked

  • Pectoralis Major (chest)

  • Anterior Deltoids (front of the shoulders)

  • Triceps (back of the upper arms)

  • Stabilizing muscles of the core (engaged to maintain proper alignment on the bench)

Golf Tie-In
While the golf swing is heavily rotational, upper-body strength is also important for driving power and control. A strong chest, shoulders, and triceps help maintain posture throughout the swing and can contribute to the initial downswing force. This exercise also helps support the upper body during long days on the course and reduces the risk of shoulder injuries.

3. Dumbbell Single Arm Row (25 reps per side)

Description

  1. Place one knee and the same-side hand on a bench for support, keeping your back flat. The opposite foot remains on the floor.

  2. With your free hand, hold a dumbbell and allow your arm to hang straight down from your shoulder.

  3. Pull the dumbbell upward, driving your elbow toward the ceiling, and squeeze your shoulder blade toward your spine.

  4. Slowly lower the weight back to the starting position, maintaining control.

Muscles Worked

  • Latissimus Dorsi (large back muscle)

  • Rhomboids (between the shoulder blades)

  • Trapezius (upper back)

  • Biceps (secondary involvement when pulling)

Golf Tie-In
Maintaining a strong back is critical for stabilizing the trunk and preventing lower-back strain during the golf swing. Single Arm Rows help build upper-back strength and posture, which supports consistent swing mechanics. Because you work one arm at a time, this exercise also helps correct imbalances that can develop from repeatedly swinging the club in the same direction.

4. Shoulder Rotations (25 reps)

Description

  1. Stand or sit with a resistance band or light weight in hand (if performing external rotations with a band, anchor it at about waist height).

  2. Keep your elbow bent at 90 degrees and tucked in at your side.

  3. Externally rotate the forearm away from your body, keeping your elbow pinned to your side.

  4. Return to the starting position with control.

Alternatively, you can perform internal rotations by reversing the motion (pulling your arm in toward your torso).

Muscles Worked

  • Rotator Cuff Muscles (infraspinatus, teres minor for external rotation; subscapularis for internal rotation)

  • Deltoids (shoulder)

  • Scapular Stabilizers (the small muscles supporting shoulder blade movement)

Golf Tie-In
Shoulder integrity is crucial in golf. The repetitive swinging motion can place stress on the shoulder joint, making rotator cuff strength and stability essential. By strengthening the smaller stabilizing muscles of the shoulder, this exercise helps maintain a consistent swing path and reduces risk of injury.

5. Bicep Curls (25 reps)

Description

  1. Stand upright with feet hip-width apart, holding a dumbbell in each hand at your sides with palms facing forward.

  2. Keep your elbows close to your torso.

  3. Curl the weights up toward your shoulders by bending your elbows.

  4. Slowly lower the dumbbells back to the starting position under control.

Muscles Worked

  • Biceps Brachii (front of the upper arm)

  • Forearms (grip strength and stability)

Golf Tie-In
Although golf swing power comes primarily from the hips and core, having strong arms aids in controlling the clubface through impact. Bicep Curls also build forearm strength, improving grip endurance—important for long practice sessions and maintaining a steady swing throughout 18 holes.

Putting It All Together

  • Core Strength & Rotation: Exercises like Sword Draws develop rotational power and stability, which are cornerstones of a strong golf swing.

  • Upper-Body Strength: Dumbbell Chest Press and Single Arm Row strengthen the chest, back, and shoulders, crucial for swing stability and power transfer.

  • Shoulder Health: Shoulder Rotations protect the rotator cuff and help maintain range of motion, reducing injury risk.

  • Arm & Grip Strength: Bicep Curls build arm and grip endurance, which is essential for controlling the club from the first drive to the final putt.

By focusing on these areas, this “Tiger Workout” mimics the training priorities of Tiger Woods—improving rotational power, maintaining a strong, stable upper body, and protecting the shoulders and lower back. Golf is a highly skill-based sport that also demands functional strength and endurance, and these exercises address those demands, helping any golfer enhance their performance on the course.

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