Off Season Training for Golfers? You need to watch this!

As we head into the off season, we know that you want to train and these are the five key areas that you need to focus on. We got strength, we got stability, mobility, rotation, and speed. We're picking out one exercise for each of those today to go through and give you a great starting point in terms of making serious progress in the gym and then in your swing.

We're going to give you progressions, ideas on how to implement and why this is going to help you to golf strong. Strength is the foundation of your performance. It allows you to move.

It allows you to produce power and that is where speed comes from or also impacts everything that you do. So progressive overload, increasing weight over time, increasing your ability to produce force is a priority. Might look different for everyone, but if you are looking to train this winter, a great option is the box squat.

This takes out the challenging aspect of the squat at the bottom that many people do get wrong, and it makes it almost foolproof to the point where you can stabilize, hit the rep, and really focus on the power of your legs rather than too much form. So, as we hit this squat here, we're really maintaining a neutral spine position. We want to hit that full range of motion.

Allow the box to take your weight and then accelerate on the way up. So, we rack the bar. Stay confident with your feet underneath.

And once you get set into your squat posture, we take those eyes up, take your big breath in, and then drive those knees out to bring it to the box. Re-engage and accelerate. It really does allow you to focus on the glutes.

To focus on the big muscles whilst also stabilizing through the core because you are still hitting a compound lift. You can do this as a tactile cue where it's more feel. We like to really take that seated position, staying act staying active, staying ready to go, and then powering through the ground to work through this lift.

As with any strength movement, you'll be looking at strength progressions through progressive overload. You will start with high reps and lower weight. You will increase week on week.

Reps go down, weight goes up, and your total strength potential is increasing. There's a couple of different ways to execute on this movement as well. You can change the height of the box and you can change the width of your feet relative to your hip mobility.

For the height of the box, if we can get to a parallel position, that is going to be the best for strength building. If you want to focus on power and speed, you can go to a slightly shallower squat, allowing you to focus on that peak acceleration and getting out there even faster. But if you want a strength movement for this off season, box squats is a great place to start.

From strength comes stability. This is about movement control, balance, and then using that strength in the best way possible. So, we're looking at how we organize the body against the ground in various movement patterns at the same time because that is what you do in your golf swing.

The more stable we can be in the gym, the more stable we can be in our technical movement as well. So, we're going to stay on that squat pattern, but now we're going to move to a single leg rotational squat. You can do this without weight, but having something here really will engage your core and help you focus on the movement pattern.

So, this is a single leg squat with rotation. We take that leg back. Make sure you're suitable distance away.

We don't want to be at a stretch point here, but you also need the room to hit that range of motion. We're going to hold the ball up into the chest. And from here, as we work down into the squat, we're going to turn into that lead leg.

So, we're loading the hip. We're working on that rotation, and we're stabilizing against the ground. So, nice and aggressive, focusing on balance.

Movement quality and how you really fire the glutes on this side. You think about the golf swing, how we load into the hips and how you push against the ground. That is exactly what we're working through here with increased weight and at higher volume.

If you can do this on both sides of your body, you're going to have incredible levels of stability. And it's the perfect accessory to the box squat where we're learning for power and strength. Here we take the weight down.

We increase the volume and we improve your ability over time to be durable, flexible, and stable in every movement pattern. Factor three, mobility. Every golfer needs to move better, resist injury, and just improve flexibility.

Now, if you can nail this movement, you probably can do just about anything else. All right, this is the wall split stance global rotation. We're working into the hips again.

So, this is a perfect combination with that split stance, squat with rotation, and we're increasing that stability through the core and that asymmetrical stance. So, again, that just means we're working one side differently than the other, but as always, we work both sides of the body. So, here I'm a suitable distance away from the wall.

Okay, my elbow can touch. The outside leg is posted up. From here, I'm going to rotate over that lead leg and then hinge down into that position as much as possible.

So, this again is about hip stability and rotation with as much movement of the spine as possible or as long as it's controlled that is going to help out. So, from there we then work into that big wide pattern. We open up to face the wall and then repeat that movement on the inside.

As we reach down, we create that stretch. We work back up and around. And again, you can see how much control there is through the core, through that spinal positioning to work back on the inside.

Rotate and down. Now, as you can feel when you work through this movement, the leg really is working hard. Everything's engaged, and that means other aspects of the body can relax and allow that freedom of movement.

Huge for the golf swing and huge for your overall mobility. So, one more time, we turn into the lead side, work down as far as we can, come back up, turn to face the wall, work on the opposing side, repeat, and turn. Okay, it's a great one to just work on at any given time, it's amazing way to warm up or just get your body feeling better any given day.

All right, if you can just do 10 reps on each side, slow and controlled, it's a perfect place to start and you will improve your mobility. Factor four is rotation. Now, we've already worked on that from stability and mobility.

So, when we look at it here, we're going to focus in on sequencing. We hear that all the time in terms of the golf swing, and very simply, it's which part of the body is working at a given time. It creates a system which creates easy speed and better performance.

All right. So, with the kettle bell, we are going to go with the technical and challenging step to rotational swing. Okay.

So, start light here. We're not looking to overload the body. We really are focusing in on your ability to time your use of the ground.

Fire the hips and then work to the target. So, what we're going to do here, this is 10 kilos. It's around 22 lbs.

So, not too heavy relative to my normal kettle bell swing. But, we're going to start with our feet together. We're then going to go into our transition and load by stepping into the opposing side.

That's that contrast force. That's that counter reaction that's going to send you to the target. Again, we're trying to match up the sequencing to your swing so you have more awareness, more power potential to work on the skills.

All right. So, as we step, we load into that side. As we're doing our swing, not allowing our weight to go outside of our base of support.

We load, change direction by firing the hips, and swing that kettle bell up to eye level. Now, as we come back down, we're going to use the swing of the kettle bell to return our feet. Step, turn, and fight.

So every single time we get this nice flow where we're in control, the core is engaged, and we're using the ground with incredible sequencing. Now, as you develop this movement, we always work both sides of the body, and you can increase the speed of reaction and change of direction. Again, as you get more developed in the swing, you'll do the same thing.

So, as we step, we're going to push and fire the hips as hard as we can. The last thing is the kettle bell. So, you turn, go, and see that speed there.

We really do fire the hips, turn to the target like you're doing the swing. The core transfers the energy to the hands and that's what allows us to lift the kettle bell. If I just did it from here, it'd be very hard to create any speed.

Everything is coming from the ground. So, we step, turn, fire, control together, fire. Now, always work both sides of the body.

It's better for symmetry, health, and durability, plus your ability to decelerate, which means you can go faster as well. If you can't maintain form, you definitely need to practice more. So, we step, turn, go.

Keep that same speed, keep that intensity, keep the focus, and keep your form in every single rep. Now, if you practice this movement with a light weight, you can definitely progress over time. The more you can use the ground, the more you can fire the hips, the more weight you can move, the higher your power, speed, and therefore distance potential when you take it to the course.

We've worked through strength, we've done stability, mobility, and rotation. So, we're going to finish up with speed. Now, we take all of those factors we've worked on already.

We're going to get dynamic. We're going to work at the highest speed possible. You need to do these movements with intent if you want to see proper crossover into your performance.

So here we're working the step two press. So we're going to add in a step here. So it's extra dynamic.

And this really is about creating momentum and then firing through the upper body. How much you can press and move through the upper body is a huge factor. So this really rounds out all five movements.

We're going to start a pretty decent distance away from the wall. There's different variations. We're going to really let this one go.

Okay, so we start in pretty much our golf posture. And now we're going to take that step back to then take two steps. Shift, shift, press.

Now, as we were back, step, step, step, step, press. Now, you can see it's a very dynamic movement. This is going to increase your heart rate.

It's going to increase your intensity. And as we step off the ground, we're already moving to the target. So, we then have to change that pattern, push out of the ground and rotate to really maximize that force.

Now, if you can do this over time, building intensity, increasing weight, increasing speed, you're going to see incredible performance gains as you go out and play. So, there you have five incredible movements for your golf training off season. This is going to help you improve your body directly correlating to your golf swing.

Basically, we're going to improve what you are physically capable of to then add the skills and the specifics to deliver the results you want to see. You need a structured program with accountability with a serious focus and testing and tracking along the way. That is where you need the DRVN app.

All right, it takes just one minute to get the best program for you and your game. So, go ahead and hit download. Now, if you enjoyed this video, make sure you like, subscribe, and share to all your golfing buddies so you can all be in the gym, at home, wherever you want to train, making progress so that you can head into the new year fired up and ready to go to play your best golf ever.

All right. And to do so, you need dripping.