20 Minute Dumbbell Golf Fitness Session for your Driver Swing!

This workout strategy is going to help you hit your driver better than ever we're talking out of the middle hitting up on the ball and seeing real speed with real consistency okay we got a 20-minute workout today using this strategy let's get to work we're focusing on creating stable consistent speed that's what everybody wants in the driver swing and that is how you play better golf in terms of stability we need to be able to use the ground and stay in position even whilst creating all of that swing speed we also need to be able to rotate to create a wide Arc and a fully loaded position so that we can match up the face to the path nail our angle of attack and hit it out of the middle and finally we need to be able to use the ground for power we talk about it all the time how you use the ground those reaction forces the best players in the world do this better than anyone else think about xanda shl he's not the biggest dude but he uses the ground so well he maximizes clubhead speed and hits great drives all of the time so that is what this workout is all about we're going to look at how to hit those factors we're going to do it in just 20 minutes with one weight and from there you're going to be able to golf strong the first thing to do is to customize your workout with the DRVN app then we get to work with your sets and Reps our Focus Straight Out The Gate is stability specifically single leg stability so this is how you stay in position use the ground and create awesome balance for your swing and everyday life as well so we're going to fly through this workout all right so make sure that you save the sets and Reps and do it in your own time with consistency also the best way to get it done is to hit the DRVN app create your custom workout for your focus just like this okay our first two movements are focused on Single Leg stability which is huge for your balance and how you use the ground and the first movement is the crossbody Bulgarian split squat sounds like a lot to say but really this is all about loading across the system to build up anti- rotation and that single leg strength so the leg that's on the ground you're going to hold the weight in the opposing arm you're going to rest your leg behind you to stabilize in this position and the key here is to track the knee over the foot so as we work down we look to get that full range of motion then push up and out okay so we're going to keep the chest up we're not going to allow this weight to move us around and pull us out of position we maintain our posture we build stability and hit those reps so really do load on the way down make sure the knee is tracking over the foot and push out of the ground now all the way through we are going to work both sides of the body that is imperative if you want to be consistent but looking at how that knee tracks we're going to switch legs here set yourself to a reasonable position where you can to hit that range of motion and again because we're loading the weight on one side of the body we have to work really hard to maintain that position that's how you get stronger through the core and stronger in your golf swing so as we work down load the hamstring knee tracks over the foot then push into the ground work with control basically as we do with all movements the downward phase the Ecentric phase wants to be slow the concentric phase the way up that's where we push hard that's where we deliver the power that's how we get stronger in the lower body now we're pairing that up with the cross body RDL very much the same idea in terms of how we're working the whole system but with the squat we have that motion down into the ground now with the RDL we have that hip hinge Focus okay so you have to be really aware of the muscles activating and engaging if you're going to perform these exercises well okay and that would mean as soon as we start to hinge you have a slight Bend of the knee you start to load the hamstring the opposing leg balances out and then you return the motion so it's that stretch reflex we load the muscle we put it to work and then you contract okay so again slow down fast up Always In Balance the foot's working really hard to stabilize and then we pull up and through okay again down the line always across the body it makes it really awesome work to stabilize through your center of gravity so we set stabilize and go now when you get started out obviously you can do this without weight if you need to it's going to be excellent for your balance and your overall capacity and then increase weight over time as you develop okay so you're going to hit three rounds of that split it equally right to left do the work so whil you're working through those sets let's talk about how we can maximize the driver now we talked about the stability the rotation and the power That's the basis of your swing one key thought that we want you to have is that we are going to use the ground okay so we got some excellent drills in the DRVN app to help you really push out the ground and maximize your Force potential okay so my feeling with the driver which really can help you out is that we are going to stack behind it we're going to have that trail shoulder lower the key to getting back to your lead side for maximum power is to load the trail side initially okay so we want that width we want that load because once we go that direction we're naturally going to go back in the opposing Direction okay so one drill that you can do to enhance your mechanics and this is an exaggeration obviously it's stuck in my swing pretty well is the lead leg jump drill so it's going to be a normal swing we going to take it to the top we're going to push down and we're actually going to push back with that lead foot okay so this exaggerates all of your feels but it really can help you snap the club head through at maximum speed so we turn back and push out of that swing okay you don't need to absolutely do that when you're on the course but having the ability to post that leg and maximize your speed potential will get you fir in the hips we'll get you hit hitting up on the ball as well so you've nailed your stability work now it's time to rotate and add the power remember this is a 20 minute workout we just a single WID it's hugely impactful and beneficial and you can fit 20 minutes in somewhere right you got to prioritize you got to look after your health and your Fitness and we're going to maximize your performance on the course as well okay so in terms of our rotation we're going to come down to this split stance position okay so stay active neutral spine active core we're going to take the dumbbell it can be the same it can be slightly heavier or lighter relative to your form that is the best gauge on weight as well make sure your form is good you're in control and you're moving fast okay so this is a split stance rotational chop and this is about working around the spine creating force and power for your rotation so the split stance is really beneficial because we really do have to work the upper body to hit this motion okay so the hips are loaded we're working around the spine the core is active if you can't stabilize this isn't going to go too well so it really does help you to engage properly and deliver that power so as we get set you're going to load the weight down by the side of your body allow your body to turn around the spine just enough and then it's up and over that lead side nice and Powerful really be aggressive and get those reps in okay as always we work both sides because we want symmetry throughout the body we want to resist injury and we want to create more power if both sides work well that is exactly what will happen so looking at in this view we stabilize the spine turn and be aggressive really powerful reps making sure that we get into a good position here if we overload you're going to lose balance so make sure we stay stable fire up out the ground and hit those reps now we look at the final element here and that is the power of the ground that vertical Force creation we talked about it with the drill being able to push out of the ground but to do it throughout the whole body and to stabilize and activate is huge okay and that's why we do this workout in this order it's very important that we're in a good position we're fully active and then we put on the Power okay so this is a single arm push Jerk it allows you to build overhead stability and strength without a real Focus over there and to use the body with sequencing all right sequencing means legs first through the hips up through the Torso and overhead and clearly that has huge benefits for your golf swing okay so take the dumbbell to the shoulder we're now we're going to load down into the ground okay so a partial squat you're going to push hard you're almost going to jump out of the ground and then lock that dumbbell out overhead so dip Drive okay so you can see there the whole body creates Force we go down to the ground the reactionary Force pushes us up we transfer that to the dumbbell this is exactly what you do in the golf swing we just add in the lateral and the rotation as well okay so be as fast and aggressive with these reps as possible really push through fast feet fast reps over the head okay the more you can react against the ground the more you can fire the legs and the big muscles the more power you're going to get here and the more vertical potential you have in your golf swing go to the other side really aggressive reps hit and go that speed that jump is super important and when you combine all of those fall movements in just 20 minutes or less you have a full body speed focused golf workout okay so again make sure you save the sets and Reps get to work on these movements use a dumbbell that allows excellent form high speed and consistent intensity all the way through that time frame you can see incredible gains in just 20 minutes or less and when you get the DRVN app you have complete control we have the best workouts in golf we've got training programs for every level including the speed Focus we also now have our custom personalized on demand workouts meaning you can just click and go from 5 minutes upward you can get exactly what you need relative to your time your equipment and what you want to focus on okay so head over and get the DRVN app now you can get a 7-Day free trial to see everything that we've got going on in the meantime we appreciate you watching this video use the sets and Reps get to work on your game and then join the strongest movement in golf okay appreciate the time tell your friendss subscribe to the channel golf strong