Using Science to increase your Golf Swing Club Head Speed

Study sure there's one thing that can increase golf swing club head speed more than just about anything else and it's not a new driver although that can be fun too it is upper body power output we're talking about how much force you can create from the upper body whilst being stable balanced and flexible to create a solid golf swing the first thing to know is that the bench press on its own is not enough to get the golf specific gains you are looking for we need to give you the sequencing and movement patters to take it into your swing and if you until the end of the video you're going to get the perfect sets and Reps to put this into your training and see awesome gears when you hit the C now the bench press is a big movement for the upper body and we can use it in various different ways today we are looking at the barbell bench press we need excellent form which will include the elbows at 45° working through a full range of no motion past the ribs and we want to see a slow Ecentric phase which is down and then powered up with an explosive concentric phase to give you that increased power output a key element here is the weight that you are using on the bar it wants to be at around an 8 RP that is around 80 to 85% of your one R Max to ensure that it is a challenging weight that you can move quickly and that is important right if we're looking at Power output we really need to explode through that concentric phase of the rep if we're looking to build muscle we need additional time under tension here we're looking at that speed of contraction trying to build that into your motion so you're going to hit the bench press but how do we really take that into the golf swing we use the step to rotational press with the medb first up you can do this with a band or a cable machine we do that all the time the med ball is explosive and it's a bunch of fun to do as well why does this carry over to your swing so well as you can see we're starting in your golf posture we're loading into the trail side firing the hips and then transferring all of that potential energy through the core through the upper body and out through the limbs just like we do in the golf swing it's that sequencing element and finishing with a push that really allows us to take the bench press power into the sequence speed of the golf swing and make this set a super set for your golf performance holy cow that was good hole in one and really that makes sense I mean we hold onto the club with our hands and they're attached to the upper body but more seriously when we swing down it's all about the kinematic sequence people always talk about how the hips lead the swing how we turn the lower body first and then deliver with the upper body if we're weak lacking mobility and strength in the upper body we cannot use all of that potential start energy from the lower body into the ball and that really is where impact happens we need to transfer that speed through the upper body through the hands and create the best impact position possible to create an effective efficient upper body power output set we're looking for a rep range between 5 and 10 at that percentage we talked about before it's around 80 to 85 % of your one R Max so it's challenging but we can still move fast and maintain form we're looking between four to six sets we're not looking to go to Pure fatigue we are looking for performance reps making sure that every time we get into it we're getting out of it exactly what we need rest is also important a minimum of 90 seconds more likely going to be 2 minutes or more to ensure that when you get into the set you are fresh and again we can work down slowly through the rep and power out of it to get that full performance and to get the golf specific benefits the best thing about this is you really do not need to change your swing when we train effectively in the gym with the best forms of golf Fitness we're going to improve that upper body power output as well as stability and injury prevention so with this combination you're going to get more power in the swing and in the gym you don't even have to change your swing so let's get to work and get you some golf games training these lifts in this manner once a week will be hugely impactful for your overall performance in the gym and on the course if you look at it as part of a progressive overload system and a periodized training program that takes in strength recovery and all of elements in terms of accessories and stability you'll see phenomenal progress both in your body composition and in your performance level that's what we do in our programs and the DRVN app has the best workouts in golf to ensure that your power output from the upper body is higher than anybody you're likely to play with yeah you left thank you so in this case follow the signs all right we need to get a more powerful upper body it's going to help us to hit better shots he going to help us to compress the irons and launch the driver high as long as you maintain your range of motion your overall flexibility and then use these kind of super sets from the best workouts in golf to ensure that you can take those gains and put them straight into your golf swing all right so hit like hit subscribe if you enjoyed this video make sure you get this training style into what you do if you want to be your best on and off the course and of course if you want the best workouts head on over and get your 7 day free trial to the DRVN app right now pair up your gear your mobility and your Fitness all in one place with track progressions and the best workouts you've ever had all right so get to work make sure you hit follow and then golf strong