Follow Along Golf Fitness Session - Simple & Low Equipment

Welcome back to the DRVN Golf and Fitness channel. I'm Michael, head of performance here at DRVN Golf and Fitness, PGA professional, personal trainer, and gym owner. And today we are taking you through a 20inut low equipment workout ideal for any golfer.

And all you need is a single weight and an exercise band. We have five exercises that we are going to work through to give you a full body workout that is ideal for your golf swing. And we'll tell you why each movement is specifically going to help as well.

If you have access to more weights, we will give you ideas on where to go heavier and where to go lighter. If you just have one weight, stick to your form, make sure you execute well, and really focus in on exactly what you are trying to achieve with each exercise. We're starting with the upper body and our first exercise is the split stance press.

Okay, that is one of the things that we can do in terms of making this better for your golf swing. With the split stance press, we're focusing in on the shoulder, the stability, the strength, and how we can work through that full range of motion. But also being in the split stance position means that our body, specifically the core, and the muscles around the spine are really working hard to make sure we don't move around.

Incredible for stability in your golf swing and really improves your rotation as well. Same for the lower body. We're really stacking over that trail leg, hip over the knee, front leg out at 90.

The lower body's working hard. We're improving stability and we're improving balance whilst building that shoulder strength and stability as well. So, with that split stance press, set yourself up.

Core is active. Spine is neutral. Set your balance.

Take your breath in. We're going to press straight through. Keep the arm close to the head.

And then as you work down nice and slowly back into that position, reset and work that full range of motion. You really want to feel specifically with the kettle bell. The knuckles are facing up.

We're pressing through and we hit that range of motion with a clean rep every single time. Now, like I said, we can do this with a dumbbell as well. You want a weight here.

There's going to feel like a seven or eight out of 10, meaning that you're going to have plenty of reps left in reserve, but you're still going to have to work hard to get that full range of motion. You're going to have to control the weight well, and you have to stabilize and engage the whole body to hit great reps. We are going to superset that with the golf posture rotational pull.

I like a pretty strong band for this one. We only want to get the muscles in the back firing as well as our core. Again, we use a superset, which just means you do both exercises back to back without rest to ensure that you get more work in less time.

Okay? We're not looking to build significant muscle here. We want you feeling great, moving great, and improving how the muscles are functioning so we can hit those movements back to back at the volume given to get a great workout.

This movement here, we're not trying to just row like normal. We're really trying to use the body to rotate around the spine and get the big muscles in the back working. So, we get into a slightly staggered position in our golf posture.

And from here, we're going to then bring the elbow back past the rib and work into that full rotation. So, control this. It's a nice slow movement.

We want to rotate around the spine, load up into that lat, the big muscles down the back, and improve your rotation every single time. It's not just a simple row. We are trying to move the body more.

So, we get an increased range of motion and a great balance from the split stance press as we get that traditional pushpull movement and that combination with an incredible benefit to your golf swing. You can see there we're in that nice position. We're really working around the spine just like you turn in the golf swing, but we're getting massive engagement through the big muscles in the back.

Meaning that we've already hit the upper body and made some real progress in those first two exercises. Having hit your three sets in that first combination, we now go to a singular exercise. This is the kettle bell swing.

It's one of the most simple movements you can do. It's also one of the most effective. It's huge for your posterior chain, the glutes, all of the big muscles in the back side of your body.

And when you think of your golf posture and how you create power out of the ground through the lower body up through the torso and into the arms and the club, this is incredible. Okay, we're going to look at 15 reps. Again, you want a relatively heavy kettle bell here.

It's incredible for grip strength. It's amazing for your posture, your core, and getting all the big muscles delivering power. Okay, to execute this movement, we want our feet about shoulder width apart, both hands on the kettle bell.

A big key here is not to squat down. If we start to squat, we don't get to engage the glutes or the posterior chain. And it's much harder to lift that kettle bell.

What we need to look for is a hinge pattern. So, as we work back, we push our hips back. We start to load the hamstrings, load the glutes.

So, you feel a little bit of tension in the back of your legs. As the shoulders then work down, the kettle bell touches the upper thigh. At that point, we then fire the glutes, push them through.

The energy comes from the lower body. Okay, the arms really are not doing much work here. They just connect us to the kettle bell.

So, feet grounded. Really make sure that power is there. We then stand tall and hinge back.

Okay. So, push your hips back, push your bum back, keep your core engaged, and then fire those glutes through. So, it's back through, back through.

Nice and aggressive, staying in position and making sure through these reps, all of the big muscles are doing the work. Okay, there's no lift in the shoulders. There's no fatigue in the upper body.

Your grip is holding on. We use the big muscles here and power through on every single rep. And today we're going to add a little bit of intensity with an interval style finisher using the kettle bell and the band.

The first movement is the rotational kettlebell swing. Okay, so here we are directly loading the biomechanics of the golf swing. And this is incredibly powerful.

One of the favorite movements of our members. And doing this well is extremely important. So we have a much lighter kettle bell here than we do for the kettle bell swing.

In that normal plane, working through the big muscles, it's a lot easier to create power. With the rotational swing, we really want to make sure that we rotate and load the hips, we use the ground, and we always stay in our base of support, meaning sure the hips stay in line with the feet, and we don't sway over here like some people do in their golf swing. We really want to make sure we load the hip and then change direction to get that kettle bell moving.

Okay? So, it's load and change direction. If you can get that counter movement going with weight, it give you an incredible feel into your golf swing and it's going to give you more power and more speed.

But when you train like this, it's also going to make you more durable so you get less injuries. Okay, so we have that counter move. We load the hip, fire the hips, load, fight.

You can see that footwork. We're changing where the weight is. We're staying centered.

We're not allowing the upper body to move. We're really flowing through those reps and creating a nice amount of power. Again, it's the firing from the ground through the hips that makes the kettle bell move.

We're not using our arms. And like with all the exercises, work both sides of the body. Even your weaker side, we load the hip, fire the hips.

Nice flow. Engage your core. Stay in a great position.

And getting all of those reps. Start light with this one. How you load against the ground, how you load the hips is the key.

And then you need to stay in a great position with the upper body, not overloading, creating speed, and really moving that kettle bell as well as you possibly can. Our superset this time is with the dynamic step to release. Incredible for speed.

We're using a lighter band now, so we really are focusing on how fast you can move and the sequencing in your golf swing. And you've definitely heard fire the hips first. That is what we're working on here.

So we have a low attachment with a lighter band. Both hands onto the band. And we're going to start with our feet together.

We make this more dynamic and more impactful for your biomechanics by taking a step first and then firing through with the band as well. So make sure you got reasonable tension. We step, fire the hips, and release.

Just like you're going through the ball, we're looking for maximum speed and maximum force through the lower body into the core. So, step and release. Really be aggressive, feel that speed, work against the resistance, and get yourself into a great position for your golf swing.

Again, push into the ground, rotate the hip, and let it go as hard as possible. Now, those are five exercises to create a full body workout. We're going to keep it super simple today.

Your sets and reps. First of all, you're going to go three sets of the first two movements. The split stance press and the torso pull.

We're going to go 20 reps of each exercise, 10 on each side of the body. Okay? So, make sure you hit those reps with control, with precision, but also a heavy enough weight to challenge the muscles and get you some progress.

Rests between those sets. That's already 120 reps of high quality movement. From there, we go straight into the kettle bell swings.

Again, three sets. This time, you are going to do 15 reps with a minute rest in between. Okay?

So, go heavier here. We want to feel as though you're really pushing yourself through the lower body, engaging the core, and creating as much power into that kettle bell as possible. Set yourself up for the intervals.

To finish, we're going to go low volume, high speed. All right, so three sets this time around. You're going to do 10 rotational kettle bell swings.

Just five each direction. Making sure that we stay on the RP, that effort of seven to eight. Making sure we're not going too heavy.

It should really flow around the body. And it's all about the movement quality and how you control your body against the ground. We're then going to hit 10 of the dynamic step to release.

Five on each side of the body so that you get symmetry, you get awareness, and you get control of how to rotate every single rep. 10 60 seconds rest. Come back around.

Make sure you hit all three with intensity. And in 20 minutes, you just had yourself an incredible full body workout that is perfect for any golfer. Again, if you're a beginner, stay right down on the weight.

Make sure you have excellent form all the way through and then hit this workout each week, progressing every single time. If you're more advanced, challenge yourself with suitable weights. Okay, that first round, we're looking for great full range of motion.

With the kettle bell, you can go really heavy. Let's see those big muscles working. That final round, we want maximal speed, incredible biomechanics, and a massive transfer over to your golf swing.

All right, guys. So, you got your sets and reps, you got your exercises. Go ahead and get yourself an incredible 20inute golf workout.

And when you're ready to get your own program, you need to get the DRVN app. You can start for free. And in 1 minute, you will have the perfect plan for your body, for your game, and to have the best season and summer you've ever had.

Okay? And appreciate you watching the video. We are now working to create more and more value, more and more workouts to ensure that golfers everywhere have exactly what they need to golf strong.