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Warm-up and Mobility All clubs Expert ⏱ 3 min 🇬🇧 Video in English, summarized

Rory McIlroy's Strength Training Session During a Tournament

What does Rory McIlroy do after a round of competition? The DP World Tour followed him to the gym during the 2022 Dubai Desert Classic. Three minutes of footage, without commentary, showing the role physical training plays in a top player’s week.

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Rory McIlroy
Rory McIlroy · his YouTube channelFree lesson selected by Fred P.

To be continued

8 minSame problemCéline Boutier's Warm-up Before a TournamentCéline Boutier · Intermediate32 minSame problemBrooks Koepka's Warm-Up: His Pre-Shot RoutineBrooks Koepka · Intermediate / Expert1 minFrom the same proThe Bump and Run Chip: Rory McIlroyRory McIlroy · Beginner / Intermediate

What the lesson shows

This DP World Tour video shows the Rory McIlroy's weight training session after his round, during the 2022 Slync.io Dubai Desert Classic, a Rolex Series event. The images play to music, No comment: We don't know how many sets there are, how many repetitions, or where this session fits into his schedule—something that several audience members find disappointing.

Still, it does serve a purpose: to show that a player at this level is working out in the middle of tournament week, after the workout. The comments highlight a session focused on movements that engage multiple joints at once and are performed with precision. Take this as a source of inspiration: to create your own workout plan, work with a fitness trainer, and stop immediately if you feel any pain.

The Exercise, Step by Step

  1. Watch the video as a glimpse into a pro's pre-shot routine, not as a workout program.
  2. Make a note of the main types of movements that interest you.
  3. Consult a fitness trainer to tailor them to your fitness level.
  4. Start by learning the proper technique with little or no weight.
  5. Above all, remember his consistency: he even trains during tournament weeks, after playing.
  6. Stop if you feel any pain.

Key Takeaways

The session takes place after a round of competition, in the middle of tournament week.
The video does not show any sets, repetitions, or loads.
The comments note movements that engage multiple joints at once.
Careful execution matters more than the workload.
A workout plan is developed with a trainer, not by copying a video.

Mistakes to Avoid

  • Copy a professional player's practice session without any preparation.
  • Trying to lift heavy weights before you've mastered the movement.
  • To think that a three-minute clip sums up an entire program: the video is just an excerpt.
  • Ignoring pain during exercise.

Driving Range Mode

Keep it in plain sight, on the rug.

  1. Pre-loading Technique
  2. Program developed with a fitness trainer
  3. Stop immediately if you feel pain

Your Questions

How many sets and repetitions does Rory McIlroy do?

The video doesn't say that: it shows the session in footage, without commentary. Several viewers express regret about this in the comments.

When is Rory McIlroy doing this workout?

After his round, during the 2022 Dubai Desert Classic, according to the video description.

Can I do this workout at home?

It’s better to use it as inspiration than to copy it. Ask a fitness trainer to adapt the movements to your level, focus on your form first, and stop if you feel any pain.

Learn More

All “Warm-up and Mobility” videos →Find the lesson that's right for you Céline Boutier's Warm-up Before a TournamentCéline Boutier starts by calibrating her wedges from 30 to 75 yards, then works up through the bag four or five balls per club, always at a target. Brooks Koepka's Warm-Up: His Pre-Shot RoutineFrom the 56° wedge to one-meter putts, Koepka goes through his warm-up club by club: odd-numbered irons, back and forth to the driver—no technical thoughts. Min Woo Lee's Warm-Up at the Driving Range, Step by StepUse elastic bands to support your left leg and keep your right shoulder raised, then lift the bag three times, using controlled movements without ever overdoing it. Rory McIlroyAll of his lessons

Video posted on YouTube by its creator (Rory McIlroy). Best Golf Tips selects and summarizes the best free lessons, without hosting them.

* Amateur competitions with guidance from the pros