I have been using strength training exercises for many years to add yards to my drives and I am really happy with my results. So I’m excited to share my expertise on how to use the Garmin Fenix 7 and strength training exercises to increase your driver distance. You can use either the Garmin s62 or s70 to record strength training exercises but they will not be as accurate because they have fewer sensors. Read this article to learn more about the Garmin s70 and s62 smartwatches: garmin approach s62 vs s70 comparison.
The Garmin Fenix 7 is primarily a golf watch with fitness tracker that will help you run faster and get stronger but it also has incredible golfing features that will improve your golf swing and lower your scores. This watch can provide detailed data about the distances of your tee shots and strength training workouts so that you can easily identify any areas that need improving.
The Garmin Fenix 7 is an ideal device to track your progress with each strength training exercise while you strive to achieve greater distances off the tee box.
For example, I had a friend who was struggling with long drives but improved his average by 15 yards after adding bicep curls, lat pulldowns, lateral raises, and front shoulder raises to his regimen.
He used the data provided by his Garmin Fenix 7 to gain insight into how he could improve further over time; this diligence paid off and enabled him to become one of the longest drivers at his local club.
So if you couple this watch with strategic strength training exercises that target the muscles used in your golf swing, you’ll be able to drive it farther than ever before!
Understanding The Golf Swing
It all starts with understanding the golf swing and developing good habits from the beginning. That’s why I’m going to help you understand how to increase your driver distance with strength training exercises and the Garmin Fenix 7.
The key to a successful drive is having an efficient backswing — a fluid motion that builds momentum until reaching its peak at the top of the backswing. To achieve maximum power, start by taking small steps in setting up your stance: feet shoulder-width apart, knees slightly bent, spine tilted away from the target line, arms extended, hands just off center of the left thigh (for right-handed players).
From here, initiate the swing by shifting weight onto the back foot while hinging wrists upward—the club should now be pointing diagonally towards the sky as the torso begins to rotate toward the ball along with the hips and legs. As you reach full rotation at the top of the backswing, ensure the chest is facing the target direction before starting the downward movement.
On the downswing phase, focus on transferring energy from the upper body into the lower half for more speed and power. Begin shift forward by rolling the lead forearm across the chest which will pull the clubhead down towards the ground; allow gravity to do some work as you drop into impact position where most of the weight should be transferred onto the front foot. At the same time, try to keep your head behind the ball throughout the sequence until follow through when the entire body faces the target direction again.
By mastering these fundamental movements you can hit longer drives as well as build strength in muscles used during the swing process such as shoulders and core area resulting in increased stability overall.
Strength Training Exercises for Longer Drives on the Golf Course
Strength training is often overlooked when it comes to improving driving distance. However, building strength can help golfers transfer more power and explosiveness from their lower body into the ball.
Squats, a fundamental lower body exercise, not only strengthen the muscles in your legs but also engage your core for stability and power during your swing. Hip thrusts focus on activating the glutes, a vital muscle group for generating explosive force. Incorporating lunges into your training regime can improve balance and dynamic stability while strengthening the quadriceps and hamstrings.
Kettlebell swings can help you develop the core strength, rotational power, and hip mobility that can give you a more powerful golf swing.
Flexibility is also key to creating more efficient swing mechanics and helping you generate greater clubhead speed at impact. Stretching regularly before rounds or practice sessions will reduce tightness in muscles and joints while providing improved mobility during your swing. This allows for a fuller shoulder turn resulting in increased torque and increased potential club head speed which leads directly to added yardage off the tee.
Benefits Of Strength Training For Golf
Strength training is great for golfers looking to increase their driving distance because strengthening your core muscles can generate more power in each shot, leading to longer drives on the course. It’s an ancient practice that’s been around since the first golfer hit a ball with a club – but now it’s making a comeback!
As any pro knows, having solid core strength and full-body flexibility will give you better balance while swinging and make sure you get maximum speed at impact. With improved form comes greater distances off the tee – so why not start pumping some iron?
There are many benefits to strength training outside of just improving your driver distance including reducing fat percentage, preventing injuries, and improving your posture.
Tracking Driver Distance with the Garmin Fenix 7
The Garmin Fenix 7 has innovative features, including Autoshot and GPS technology, that will accurately measure your drive distances.
The Autoshot feature automatically detects each swing and tracks the distance of every shot played. The watch’s GPS capability further enhances accuracy by providing real-time data on yardage and shot location.
With the Garmin Fenix 7, golfers can effortlessly monitor their progress during rounds and track improvements over time.
Also the watch offers a user-friendly interface that displays comprehensive statistics, including average drive distances and shot dispersion. With this wealth of information readily available on their wrists, golfers can analyze their performance in detail and identify areas for improvement.
The Garmin Fenix 7 provides seamless integration with compatible smartphones through its intuitive mobile app. This allows users to review their golf data after each session or compare it with previous rounds stored in their personal profiles.
The next step is incorporating strength-training exercises into your routine for increased driver distance. A good regimen should include stretching before each drive as well as dynamic warmups like leg swings, lunges, and squats during rest stops or pit stops. Also consider adding core stability exercises like planks and clamshells between sets or at home when possible.
Count Squats with the Garmin Fenix 7
Squats are highly effective for improving golf drive distance due to their ability to target and strengthen the muscles (glutes, quadriceps, hamstrings, and core) utilized during the swing. By performing squats regularly, these muscle groups are activated and gradually become stronger.
Engaging in squat exercises helps build lower body strength, which is crucial for generating maximum force in the swing. Stronger quadriceps enable a more stable lower body throughout the swing motion, allowing for better weight transfer from backswing to downswing.
A powerful hip rotation is essential for maximizing clubhead speed and ultimately increasing drive distance. Strengthening the hamstrings through squats further enhances overall leg power needed for an explosive downswing.
Besides enhancing lower body strength, squats also contribute to core stability. A strong core enhances balance and stability during the swing, leading to better control of the club at impact.
Incorporating various squat variations into one’s training routine can provide additional benefits. For instance, goblet squats with a kettlebell or front squats with a barbell emphasize upper body engagement along with lower body strength development.
Proper form and technique are vital when performing squats to avoid injury and maximize results. One should maintain good posture, descend slowly while keeping knees aligned with toes and push through heels during ascent.
With the Garmin Fenix 7’s Strength profile feature, tracking squats is easy. Simply select ‘Strength’ as your activity type, enter in the amount of weight you’re using (if any), and start counting reps! The watch will accurately track how many sets and reps you complete during each session. You’ll also get valuable data on rest time between sets – important for optimizing performance over longer sessions.
Also if your reps are consistent enough that it can detect them, the watch will automatically recognize which type of squat you’re doing.
When reviewing workout results in Garmin Connect after uploading activities from the watch or app, users can see detailed information about their workouts including total number of sets completed, rep count per set, bodyweight used (or estimated if no weights were used) as well as graphical representations of power output throughout each set. This data helps identify areas where form needs improvement so athletes can hone in on specific muscle groups needing extra attention for better performance next time out.
Count Deadlifts With The Garmin Fenix 7
Here is why deadlifts can help improve golf drive distance:
For many amateur golfers, the quest to hit longer drives off the tee seems elusive. No matter how many videos they watch or swing tips they try, adding more power and distance to their shots can feel out of reach. However, the secret to an extra powerful swing may lie not just in technique, but in strength – specifically, full body power built up through deadlifts.
Deadlifts Develop Key Muscles for Power
Deadlifts target the major muscle groups that generate force for the golf swing:
- Posterior chain – Hamstrings, glutes, lower back
- Core – Obliques, transverse abdominis, rectus abdominis
- Grip – Forearms, hands
Properly executing a deadlift requires tightly engaging the entire body from feet to shoulders. This full-body tension trains force generation through the kinetic chain.
Power Transfer = Faster Club Speed
By developing power in the hips, core, and arms, deadlifts allow more explosive rotation and greater club acceleration.
Physics shows that more clubhead speed equals more ball speed off the tee. Greater ball speed means longer distance.
One Study Showed Average of 17 Extra Yards
In one study, players doing deadlifts just once a week gained an average of 17 extra yards off the tee compared to non-lifting golfers.
Some increased their driver distance by nearly 40 yards!
Better Body Control
Deadlifts don’t just build muscle and power. The concentration required for good form also trains balance and whole-body coordination.
This body control contributes to consistency and accuracy in the golf swing.
Prevent Injury With Stronger Joints
The muscles strengthened through deadlifting help stabilize joints like the shoulders, knees, and lower back.
This reduces injury risk from the twisting forces of an aggressive swing.
Next Time at the Gym, Grab a Barbell!
So don’t just stick to cardio and rubber bands. For maximum impact on your golf game, add some big iron to your fitness training.
Spending time under the bar doing deadlifts can help unlock explosiveness you never knew you had. Next time at the driving range, watch those tee shots sail far beyond your usual distances!
Transitioning from counting squats to deadlifts with the Garmin Fenix 7 is easy. All you need to do is select Strength in your activity profile, and hit start. The watch will automatically recognize when you’re doing a deadlift motion and record the number of reps accordingly. It’s that simple!
The great thing about strength activities on the Fenix 7 is that it tracks more than just how many reps or sets you did; it also records what muscle groups were worked out during each set, ensuring that those muscles are getting enough attention during workouts.
Also when viewing data uploaded to Garmin Connect after an activity session, you’ll be able to see both work time and rest time totals – this helps ensure your body has adequate recovery time between sessions so that maximum benefit is achieved.
Count Dumbbell Shoulder Flies With The Garmin Fenix 7
One of my favorite strength training exercises that I use on the Garmin Fenix 7 is dumbbell shoulder flies. This exercise targets one muscle group – your shoulders – making it perfect for isolating certain muscles during workouts.
To do this move correctly, hold two dumbbells out at chest level and then press up towards the ceiling while keeping your arms straight before lowering them back down again in a slow and controlled manner. Doing 10-15 repetitions per set should help build muscle over time.
Once you’re done with each set, take some time to stretch or grab some water before starting another round.
When using the Strength profile on your Garmin Fenix 7 watch, not only can you keep track of what kind of exercises were performed but also how much weight was used. This way, you can easily monitor progress over time by seeing how much stronger you’ve become since starting off!
Count Bench Presses With The Garmin Fenix 7
Here is why bench presses can help increase golf drive distance:
Longer drives require serious power generated from the entire body. For golfers seeking more distance off the tee, incorporating bench presses into their training can provide huge benefits. Here’s how benching builds the strength crucial for monster drives.
Develops Upper Body Power
The bench press primarily targets the chest, front shoulders, and triceps. These are key muscle groups for creating torque during the downswing.
More power through the pecs and arms means greater clubhead speed coming into impact.
Strengthens Stabilizer Muscles
Benching works smaller stabilizer muscles including rotator cuffs and forearm flexors. These support and control the swing motion.
Strong stabilization prevents wasted motion and energy, resulting in efficient force transfer into the ball.
Increases Swing Speed
One study found male golfers gained 5 mph of clubhead speed from bench press training.
For most golfers, that equates to 20+ yards of extra distance!
Boosts Body Control
Benching requires coordinated pushing and body tightness. This strengthens the neuromuscular connections for sequencing a powerful swing.
Builds Confidence
Increased pressing strength instills a greater sense of power. This confidence can lead to an aggressive, uninhibited swing.
Prevents Common Golf Injuries
A strong chest, shoulders, and arms reduce the risk of strains or pulls in the pecs, rotator cuffs, and elbows – common golf injuries.
The Garmin Fenix 7 will recognize traditional weight training exercises that consist of distinct motions such as bench press.
With its Strength activity profile, you can easily keep track of reps, sets, muscle groups worked, types of exercises performed, and more.
Once you start performing your reps, the watch will detect each one individually and record them in real-time while also tracking rest periods between sets so you don’t overdo it or strain yourself too much.
After finishing the exercise session, all data points are stored within the watch which allows you to review and analyze results after each session if desired.
The Fenix 7 will tell you how well (or poorly) you have been doing with this type of exercise over time.
Also you will be able to compare performance metrics week by week or month by month, making it easier to identify areas where improvement may be necessary or see where additional focus should be placed in order to maximize gains from future workouts.
Count Bicep Curls With The Garmin Fenix 7
Here is why bicep curls can help increase golf drive distance:
Develop Wrist and Forearm Strength
Curling works the wrist flexors and forearm muscles. This reduces wrist breakdown and improves club control.
Increase Stability in the Downswing
Strong biceps stabilize the lead arm on impact, preventing collapsed or “chicken wing” elbows.
This allows more power transfer into the ball.
Enhance Swing Tempo
Curls build coordination between biceps and triceps for smooth transitions between backswing and downswing.
Prevent Arm and Elbow Injuries
Sturdy biceps protect against strains and pulls in the elbows and forearms from aggressive swinging.
One Study Added 12 Yards Distance
Golfers doing curls increased their average drive distance by 12 yards compared to non-lifters.
The Strength activity profile in the Garmin Fenix 7 will automatically automatically detect your set of bicep curls and begin tracking the number of reps performed.
It also keeps track of work time (the actual time spent lifting weights) vs rest time (how much rest was taken between each set).
In terms of distinguishing between different types of exercises such as biceps curls or triceps extensions, this isn’t too difficult either – simply select which type of exercise you’re performing before beginning your session and the watch will remember what kind of exercise you’ve chosen throughout the entirety of your workout.
You won’t have to worry about entering incorrect information into your stats due to misidentified activities!
Count Lat Pulldowns With The Garmin Fenix 7
Here is why lat pulldowns can help increase golf drive distance:
Many golfers don’t realize that a stronger back can contribute significantly to longer drives. Specifically, incorporating lat pulldowns into your workout routine can build the back and shoulder power essential for maximum tee shots.
Develops the Lats
Lat pulldowns target the latissimus dorsi muscles of the upper back. The lats are heavily involved in the golf swing during the backswing and downswing.
Bigger, stronger lats can generate more clubhead speed. Faster swing speed equals longer drive distance.
Builds Back Power
In addition to the lats, lat pulldowns work the posterior deltoids, rhomboids, teres, and trapezius. Total back strength prevents energy leaks during the transition.
Enhances Shoulder Stability
Pulling strength keeps shoulders healthy and flexible to increase rotational range of motion.
Prevents Injuries
Stronger lats protect against pulls, strains, and back issues – common golf injuries.
One Study Added 16 Yards Distance
Golfers doing lat pulldowns increased their average drive distance by 16 yards compared to non-lifters.
Feel the Power!
Increased upper back strength provides a powerful sensation at the top of the backswing leading to confident, aggressive swings.
When performing lat pulldowns, it is important to maintain proper form and technique. Start by sitting comfortably on a lat pulldown machine with your knees secured underneath the pads. Grasp the bar with an overhand grip slightly wider than shoulder-width apart. As you pull the bar down towards your chest, focus on engaging your lats and squeezing them at the bottom of the movement before slowly releasing back up.
To correctly track your reps on the Garmin Fenix 7, make sure you have the Strength profile set up in advance. Once ready, select Start Activity from the main menu then choose Strength Exercise.
From there you will be able to scroll through different types of workouts until you find ‘Lat Pulldown.’
When recording an activity using this profile on the watch, it will track both reps and sets during each cycle of rest periods between sets.
As far as form goes, keep your shoulders relaxed when performing this exercise so that only your back muscles are doing all of the work. Also ensure that you use proper posture by keeping your core engaged throughout each rep and avoiding jerking motions when lowering the barbell.
Also always start by warming up for at least five minutes before beginning any physical activity.
Count Lateral Raises With The Garmin Fenix 7
Count lateral raises specifically target the deltoid muscles in the shoulders which will help golfers develop more power and stability during their golf swing.
During the golf swing, the deltoids are responsible for initiating the backswing and generating speed as they contract and extend. Count lateral raises directly target these muscles by isolating them and focusing on their movement. As golf is a rotational sport that heavily relies on shoulder mobility and stability, building strength through count lateral raises can greatly enhance a golfer’s ability to generate clubhead speed and increase drive distance.
When recording lateral raises on your Garmin Fenix 7, make sure that you select “Strength” as the activity profile before beginning your workout. This will let you view all of your sets and reps while also allowing you to enter other information such as weight used or type of exercise performed.
When performing the lateral raise, start by holding two dumbbells down at either side of your body with palms facing inward towards each other and arms extended straight out from shoulders; keeping arms slightly bent throughout motion, lift both weights up until they reach just above parallel with floor but below horizontal level then back down again for one rep.
Make sure to rest after every set and keep count of repetitions done during each set. The watch should automatically detect when you have finished a set and will prompt you for another rest period if needed.
Count Front Shoulder Raises With The Garmin Fenix 7
Continuing with our strength training exercises, let’s take a look at how we can track Front Shoulder Raises using the Garmin Fenix 7.
This exercise is great for targeting your shoulder muscles and working on overall range of motion.
To get started, make sure that you’re in the Strength activity profile on the watch. From there, select Start to begin tracking an exercise session.
Once you set up your rest times and reps per set, it’s time to perform the Front Shoulder Raise. Make sure to keep your arms extended throughout each rep – this will help isolate the muscle group being worked.
When you finish a set, press Pause and try not to move around too much as this may cause inaccurate results when tracking.
The watch will then prompt you if it wants another set or if it’s time for rest. When finished with all sets, hit Stop and wait for the summary screen which shows total work/rest times along with other important information about your workout including avg HR (if enabled) and type of exercise performed (front shoulder raises).
