Leg Day Golf Session to help you use the Ground for Power

In just 10 seconds, you can learn to use the ground for more power in your golf swing. You can literally do this right now. So, stand up wherever you are in front of your screen and simply try to jump without bending your knees.

We can take off but barely. All right? And that is why they are called ground reaction forces because if we use our body weight, bend the knees, push into the ground, and then react, we can create a massive amount more power.

All right, this is what so many golfers are missing in their golf swing. And in this video, we're going to help you train that and use that for better performance. The best players in the world use their legs for stability and power in the swing as you can see here.

So, as we load that trail hip going back, we need to engage the big muscles and have that pressure so we can change direction. Again, if we can't push, it's much harder to change into the down swing and then into impact. And also if we can retain that flex and use our body weight to move down in the transition like you see with the best players in the world it's down rotate and then push.

That is how we create maximal speed on this club head because as we rotate we also go laterally towards the target and then the final thing is to push. As we go up the club head works down. It's the opposite force and that is going to be the final piece of your sequencing to create some serious club head speed.

All right? And all golfers should be working their lower body. You should be training to move better, feel better, and improve longevity whilst getting those golf gains of more power, more speed.

All right, so we have two different working sets here for different levels of golfers. All right, we're going to get right into it. Awesome exercises, simple execution, and long-term progress.

Level one focuses on single leg strength and stability to boost your balance and coordination. We are going to combine the crossbody Bulgarian split squat and the pio Bulgarian split squat. Okay.

All you need here is a dumbbell. You can also do this without any weight at all. All right.

So, as we go into the cross body, you are going to hold the weight in the opposing arm of the leg that is working. All right. So, whatever leg is on the ground, the other hand holds the dumbbell.

This connects up the whole body, engages the core with increased levels and helps you to balance through that foot. Okay. Rest your foot behind you.

Take a reasonable step forward so that you can create a full range of motion. And from there, the knee is track the knee tracks over the foot. We load into the glutes.

We're not just going forwards. We're loading down into the glutes, the big muscles on the back of your legs. And once we reach that bottom, we're going to activate to stand back up.

All right. To lower down slowly and with control for that eccentric phase. And in the concentric, we push up nice and fast, maintaining stability and ensuring we don't move side to side.

So the core is doing its job. All right, so that's our strength and stability to now add speed specific to your golf swing. We superset that with the pier Bulgarian split squat.

No weight needed. And this is all about levels. You can do this to the level of your form, okay?

Make sure you have balance. Make sure you have stability. And make sure you can accept the ground in your landing as much as you can create speed on the way up.

But here we have the same movement, but with no weight. We're looking to elevate the foot off the ground by pushing the ground even harder on the way up. All right?

So, we have to push hard, elevate, re-engage the ground to slow our body down, load the muscles, and then hit that stretch reflex and go the other direction. All right. This is directly benefiting.

Exactly what we just looked at in terms of how we load down into the ground and then push up and out for power and speed. All right, this is even better for your game. Because it's single leg, it transfers incredibly well.

It's going to help you with your range of motion. It's going to help you through the hips and this is a great way to train for golf. Level one is perfect for all golfers and you should try it out.

Okay, work to your level. But as we hit level two, we're going to bring in compound lifting and more performance-based elements because this superset combines box squats with rotational box jumps. All right, so we need more equipment.

We have more weight on the body. This is for the more advanced and this is about loading the body with more weight. All right, so the box squat allows us to take out that shift at the bottom of your squat and it allows you to control the range of motion.

Okay. And there's lots of different ways that you can do this. Ideally, we want to go very close to parallel with an excellent spinal position and consistent loading through the lower body.

So, as we look at this box squat here, you can see we load down slowly. Again, that eccentric control is very important because we're going to a box doesn't mean you just collapse down. We're going to control our reps on the way down.

Keep those eyes up. Maintain that neutral spine, active core. Once you get into that position, engage through the ground.

Push through the legs and make sure your balance and your center of gravity is right over the top of your legs. All right, we're not reaching too far back. We're not leaning forwards.

Engage through the whole foot. Fire the glutes to stand up and stay in awesome stability. Go again.

This time we are looking to control down and speed up. All right, so you can use many different loading patterns here. We can go much less reps down to a single with a very heavy weight for strength work.

We can go to three to five reps on your power sets anywhere around 80 to 90% of your weight. And then we can take it down even further and look at speed elements. Okay?

So the more weight we lift, the less reps that we do. And it's the specifics in between that really helps you to maximize your lower body gains from the box squat. And if you're really looking to dial it up, we have a contrast element.

That is the rotational box jump. Okay. So, a really good way to train is to hit those lifts.

The legs are fired up, the muscles are active, we have all of the fire fibers working hard, and then we go into a fast element. Low reps, high quality, high precision. But here, we're looking to create torque and twist into the ground, use our body weight, just like we do in the golf swing, to accelerate, move our mass, and rotate in the air.

Okay? If you want to get the footwork and that speed generation on point, this is an incredible way to go. All right, so again, started at a level that works for you.

But if you can maintain these positions, hit excellent form back to back, you're going to see incredible progress. And with the rotational box jumps, yes, work both sides, right? We need to rotate in both directions for symmetry, for anti-rotation, for how you decelerate.

An awful lot of factors mean that you should train the whole body as well as possible. All right. So, you're going to hit your squats into your jumps.

You're going to rest and you're going to really work those in a powerbased session. Two incredible working sets for your golf focus leg day. There are sets and reps in the description.

There are sets and reps in the description below. And the key thing here is consistency, progression, and tracking. That's everything that we do in the DRVN Golf and Fitness app.

The best workouts in golf. All of these leg days are set up for you. We have tracking.

We have consistent progressions over the course of the year. That is where you really need to go if you want to make the most of your training and start with the ones in the description and then see how it benefits your golf game. All right?

Because even if you just activate to a small amount, you're going to take some incredible benefits away. All right? So, you think about that Bulgarian split squat.

We have single leg strength. So when you're loading up into your back swing and you're trying to stabilize and create a solid position, you're going to be much more able to do so. And that pio element as we push down, we get that speed, we get that crack at a whip, and we really release through impact.

All right? And you've already trained that. So you're stronger, more stable, and faster, even without changing your swing.

And that second set, box squats, loading up the body, again, much stronger legs. You're going to be more stable through the core. You're going to stay in position longer through your golf swing.

And that rotational box jump is just more club head speed waiting to happen. It's exactly the same pattern as we load and rotate into the ground. We create that torque.

We create that loading. We change direction and create maximal force into your swing. All right?

They directly transfer so that you can then work on the skill set of the golf swing with more physical tools. That's how you make more progress and you feel way better off the course. All right?

If you're healthier, fitter, stronger, you're always going to feel better. And that is the two-way relationship that we look at this. All right?

Yes, we want to train for golf. Yes, we want you to feel as good as possible in your performance, but really, we want you to be as healthy and fit as possible every single day because that's the best thing you can do for yourself and for the people around you in so many cases. All right, so hit those sets and reps in the description.

Make sure you check out the DRVN Golf and Fitness app. You get 7-day free trial. You're going to get the best program in just one minute, and that's where you make the real golf gains.

All right, but in terms of your legs, train like the pros to hit it like the pros. This is where it's at. Make sure you're getting your work in and then go golf strong.