3 Golf Specific Dumbbell Exercises - Serious Progress!

Three dumbbell movements that golf specific are gonna help you to be more stable more balanced and create more power all right so we're using one dumbbell today we're gonna go asymmetrical and that is very important in terms of developing as a golfer and as a golf athlete all right so basically what we're talking about is the golf swing itself because that is an asymmetrical motion an asymmetrical very simply means that one side of the body is doing something different to the other side and you think about the swing for a right-handed player when we're loading that trail side we're also stretching the lead side okay so each side of the body is doing a very different thing we then get that push pull motion as well as that squat and vertical extension that's going to create a rotation so at all times each side of the body is doing something different so training those patterns training that kind of challenge is an incredible way to become better at golf as well as improve your fitness all right so today these three dumbbell movements are going to be a feature of our programs and I encourage you to give this set a try okay so it's going to be full body and we're going to have three movements essentially work different areas of the body working our way from the ground up okay so movement number one is going to be the crossbody single leg deadlift okay so here we really are working on proprioception which is again your ability to feel the ground balance relative to that single foot position and then also stability balance overall balance coordination and just the solid movement patterns that are going to allow you to hinge work through and do it all on one leg okay so the crossbody does make a difference as well that gives you the awareness literally from your left foot through to your right hand all the way around obviously going to hit both sides and working through that pattern what we are looking for is the ability to hinge at the hip load the hamstring load the glute the posterior chain of the leading leg we're going to work against the ground you don't have to touch the ground go to the point where you are still under tension imbalance and then fire the glue bring yourself back up into a solid top position okay so this is really good for your ability to create ground force reactions to push away the ground and to do it in a balanced way okay and once you start to work on both sides you're gonna get an incredible awareness of how your feet work against the ground how you can balance your body against that and basically how to create a very efficient and powerful rotation building from the ground up okay that connection throughout the whole body is very important so make sure you go across body guys okay from there we're gonna go into the dumbbell snatch okay so the snatch is an olympic lift very technical however when we do just one dumbbell it's really simple to execute which is always a good thing guys okay so here we are to have both feet on the ground but we're going to only going to use one arm so that means there's an asymmetrical load on the upper body and as we drive out of the ground we have to resist rotation around the spine meaning that anti-rotation creates a stronger more suitable body for your golf swing and then stabilize overhead so when that weight is moving we have created all the power through the lower body as we push away the ground extend the hip we then shrug the shoulder extend the arm and catch in an overhead position okay very dynamic very powerful and again that is symmetry means that we're having to balance out the body the whole time increasing awareness stability and again suitability for your golf swing okay we then take it above the head and this is about speed of footwork and again organization of the body around the neutral spine to create an awesome receiving position and the speed profiles that you need again to balance things out and get working through the ground okay so this is the dumbbell split jerk again always work both sides and it is going to be essentially a cross body movement if the weight is on your right arm your left foot is going to go forwards and again it's that balance and awareness to load your center of gravity above your lower body in the most efficient way to push out of the ground and also just to hit excellent positions with huge core activation okay so the speed comes from the legs initially we then drop underneath by splitting our feet which allow us to lower our overall position and as soon as we receive the weight our arm is going to be locked out in a solid position overhead okay there should be no active press of the dumbbell it's all about speed it's all about the position and the faster the weight goes up and the faster you go down the more weight you can move the more acceleration and basically the more golf gains all right so these are three awesome movements we use them all the time in our programming very simply if you want to try this out for the first time in the gym let's go five rounds 12 of each movement six on each side add in either an additional core movement something like a sit up or a cardio element to get a full body workout with huge golf specific tones guys all right I'm about to hit my set this is the type of training I do every single day I'm seeing the swing develop time on time and so are thousands of golfers all around the world who use our golf water protocol so if you haven't tried them already head over get the app it's a seven day free trial you got all our workouts on there and then you really can golf strong guys all right as I said I've got work to do if you haven't already subscribe to the channel then let's go to work