Golf Program

This workout group emphasizes core rotation, shoulder stability, and grip strength to support a powerful and controlled swing. By enhancing rotational and core strength, golfers gain precision and endurance for consistent performance on the course.

Barbarian Mace Twist

Hold the mace horizontally at shoulder height and twist your torso from side to side. This exercise engages the obliques and core.

Suggested repetitions and sets:

  • 10 repetitions per side
  • 3 sets
  • Rest 1-2 minutes between sets
  • Perform 2-3 times per week

Barbarian Mace 10 to 2

Similar to the 360 Swing, but the mace is swung from the 10 o'clock to the 2 o'clock position. This exercise focuses on shoulder strength and core stability.

Suggested repetitions and sets:

  • 10 repetitions per side
  • 3 sets
  • Rest 1-2 minutes between sets
  • Perform 2-3 times per week

Barbarian Long Bar Overhead Press

Stand with the barbell at shoulder height and press it overhead until your arms are fully extended. This exercise works the shoulders, triceps, and upper chest.

Suggested repetitions and sets:

  • 10-12 repetitions
  • 3 sets
  • Rest 1-2 minutes between sets
  • Perform 2-3 times per week

Barbarian Mace Row

Bend at the hips and hold the mace with both hands, then pull it towards your torso in a rowing motion. This targets the back, biceps, and shoulders.

Suggested repetitions and sets:

  • 12-15 repetitions
  • 3 sets
  • Rest 1-2 minutes between sets
  • Perform 2-3 times per week

Barbarian Mace Chop

Hold the mace with both hands and bring it down in a chopping motion from above your head to one side of your body, then switch sides. This works the shoulders, core, and improves coordination.

Suggested repetitions and sets:

  • 8-10 repetitions per side
  • 3 sets
  • Rest 1-2 minutes between sets
  • Perform 2-3 times per week