Dumbbell Golf Fitness in just 8 Minutes!

Three of the best dumbbell exercises for golfers today we are going to work through three of the best exercises that any golfer can do with a dumbbell we're going to help you build stability power and consistency in your ball striking because you're going to improve your posture your car activation and how you create speed and force these will directly help your golf swing and get you feeling better overall and we're going to give you sets and Reps at the end so you can get a full dumbbell golf workout whenever you're ready getting straight to work we have the split stance rotational chop so lots of balance in the lower body we place both hands on either end of the dumbbell and what we're going to do here is we're going to take the dumbbell out to the side building on that low body stability and the hip rotation and from here we're going to use our core and the upper body to create rotational and vertical Force up and over that lead leg so you really have to engage the core maintain a neutral spine position and through that rotation you're creating speed through that balance and improving how you create Force so if I change angle here you can see that as we get into that position we're in a unilateral stability simply the lower body is doing different things which it does in your swing you transfer weight in the way back and then onto the front leg on the way through that's how we create Force so here we're priming our lower body to stay stable no matter how much effort you're putting in with the upper body so looking at this angle we set the spine angle we let the weight go down to the side really rotate as far as you can in this direction whilst keeping the glutes engaged keeping your spine neutral we then fire through the core up and around and try and rotate the dumbbell as well you can see the challenge there because I nearly fell over but we're just working through that pattern and you think about the motion of the golf swing as we work we fire the hips and then the upper body is really working around the spine turning the rib cage and creating vertical and rotational forces that's what we're working on here movement number two we're staying in that same stance but we're looking much more at vertical force and strength and power in the upper body so the C this time is going to stay super stable we don't want to be moving around too much we want to keep balanced and working against the ground even in the split stance and we're going to go to the rotate sorry the single arm clean and press from here we're looking at creating that Force Through the upper body not just the bicep we're trying to create that vertical extension which really does help you swing if you can use it correctly and then we use the turnover of the dumbbell to then go overhead so this is all about upper body power grip strength huge factors if you want to play a good gol so set yourself up car engaged against the lower body use the other round for balance nice and fast in your turnover so we pull and shrug press through so you're going to use a dumbbell that is challenging allows you to keep full range of motion and excellent form throughout as well as that speed if you go too heavy we're going to be moving around and we're not going to get to a full range of motion as needed if you go too light you're not going to get the challenge okay so again stabilize work against the ground we go fast through control down fast and through that's always a big factor is making sure that the concentric side when you're pushing when you're working on the movement is fast the Ecentric side should be under control to build muscle to build joint integrity and improveing movement patterns overall the final movement we're we're going to get to the feet we're working on our sequencing and our overall rotational speed it's the rotational swing so you can hold the dumbbell around one of the heads from here take up your golf posture we're going to work both sides as we are all the way through and we're going to go to that rotational swing so we load up just like you do in the back swing obviously we're not going as far but we want to rotate the hip and push that foot into the ground you're then going to change direction using the ground first opening the hips and then really adding the speed so don't just feel as like you're standing there and trying to pull the dumbbell you really are using the sequence of the whole body which is why this is so beneficial for your golf swing we get set we load rotate load rotate really be aggressive get that speed working across the system and the footwork is huge okay just like it is in your swing if we don't load and accept the force through the hips and then fire the glutes what you're going to find is this hip shift that swear is terrible in your swing it's terrible in this movement because then the joints are not working the way that they should do they don't accept Force you're in a much more vulnerable position okay so I'll show you down the line This is into the left-handed swing so this isn't the dominant swing side we take that same posture we load Back Fighter hips up and through so again just like your swing all of the energy is coming through the ground and through the whole body there's very little tension going through the arms we transfer energy all the way through the system to the extremities and that is why using the dumbbell in this pattern is going to be huge for stability for Speed and for the consistency of your swing staying in good positions creating force and delivering great results those are our three dumbbell golf movements to today and when you execute them well they're going to be hugely beneficial for your golf swing question number one is what weight to use we already touched on it in the coaching but essentially you want to use the heaviest weight you can whilst keeping excellent form and high levels of speed so it's going to be that mid-range weight where we really can accelerate through the movement stay in great control and know that we are benefiting our swing okay again too heavy is going to get too restricted and too slow too light you're not going to get the engagement and the activation through the muscles to really see the benefits okay so find that suitable way and then the other question is how this helps my swing well think about all of those movements we just worked through we did the split stands for the first two movements because as we go through the swing we've got different pressures through the ground meaning that we're almost always in an asymmetrical pattern with the lower body we start pretty neutral we then going to load that trail foot and then back to the lead leg so the more each leg can stay stabilize on its own that's your air symmetry the more balanced your swing's going to be the more consistent you can be with your posture means you deliver the club head more consistently and improve your ball strike and then in terms of rotation and speed each movement was working through the rib cage around the spine and really building on that sequencing these are all the foundational elements you need for your swing and when you do them with weight you are not only strengthening the system improving how your muscles function and create Force but you're also building your own awareness because once you have that heavy weight you can feel the movement you can develop those patterns you get that Mind Body Connection and the swing gets easier and easier these are three of the best dumbbell movements for your game we got sets and Reps in the caption below make sure you save those and try this out for yourself we'd love to see you get it done and when you're ready for more of the best workouts in golf head over get 7-Day free trial to the Golfwood app now and become the strongest version of yourself on and off the cost outside of that make sure you subscribe to the channel tell your friends and get ready for the season so we can all golf strong