How to Golf Fitness: Split Stance Med Ball Slams

The best med ball movement for you to be fast and consistent when you Tee It Up split stands Med ball slam requires high level unilateral stability balance and then power and force creation that means it is an incredible way to trim for a powerful consistent golf swing because you need those factors when you tear it up when we execute this movement we're going to step into a split stance so this is somewhat of a lunge position without the trail knee being on the floor and here we want our center of gravity to go straight between Alex okay if we lean too far forwards we're going to stretch the back leg we're going to be unstable and you definitely don't want to sit too far back here so you want to be nice and bouncy athletic and agile because then when we pick it up we can move but retain stability from here I have a five kilo 11 pound Med ball anything that's going to allow you to move fast but still be challenging is the way to go so keeping that engagement with the ground we then take the weight on the inside of our body we're going to lift we're going to use the core but retain our height and our positioning as we then slam over that lead length Okay this is your rotational pan with that lower body stability so with Dynamic we're ready to go we lift and slap you can see there straight away we're challenging that balance so as we set in you've got to make sure your center of gravity is solid and then you can hit those consecutive reps so we're sitting in there engaging the posterior chin we lift rotate and then slap come back in create a nice wide round motion up over and slap work your way through create as much speed as possible and engage the car as always with our gold Fitness movements we want to work both sides of the body because that symmetry is going to help you deceleration benefits acceleration and vice versa so we need both sides to be able to work so we change legs get that different side one side will be dominant you'll feel more comfortable that's where you work for your consistency so again down up I know so you build on that works the lower body and work through the car so that is incredible for your Force creation and this is how you're going to get it done when you hit the gym with this Movement we are looking at two key factors number one is stability just like in your golf swing we have to be active against the ground stable around the spine and then balance so that when we create Force we can deliver it without losing those positions so that's why you ball striking tails off the other element is rate of force development so essentially how fast we can move that Med ball in that pattern work in rotation working vertical force is going to directly correlate how fast you can move the golf club a nice distance nice speed and that's how well you can score when you get it out there so you can check out a full sample bit on the golfod app right here typically we want to see these movements in relatively low sets because we want to keep that speed and power High and make sure that it works alongside complementary movements so you get a well-rounded workout and you continue to develop all the elements you need to build on your golf business right because that's where you swing the club better and that's what we're going to help you to do into the golf swing here clearly we're in a more neutral position however throughout the swing we're going to load the trail side we're going to work down and then finish on the lead side so you still get that unilateral balance and that stability is huge guys right the stronger your legs the more you use the ground the more effective your golf swing will be from there in terms of our rear to force development again we're working through that wide pattern and a lot of the same practice apply because here we're going to rot it we're going to get vertical and we're going to get lateral so those Balance aspects the rare Force development all comes into your swing and if you can work over that single leg position and deliver that Force that's where your golf swing is really solid because then we transition we work through the patterns we work through the sequence and then all of the speed is actually into the ball as opposed down from the top which is where you hit that beat slice okay we want to make sure the lower body is stable the upper body is in sequence and that speed and force goes into the ball [Applause] and when you do so you're gonna build power you're going to build speed but because you're more athletic because you're more balanced you're going to be able to do so with consistency now and into the future okay guys so the best way to get this done is consistent application and motivation as well as the best training programs and workouts in the game the best place to get that is the golfboard app all right you've got your sample workout here you can go ahead and get a free trial right away and outside of that make sure you subscribe to the content hit us with a comment let us know what you think let us know where you are with your own game and then tell your friends guys right because this is the strongest women in golf we want you to golf strong [Music] money [Music] foreign