Today, let's look at what you can do to help increase strength, power and pick up more club head speed.
What we're going to be looking at is an isolation exercise to hit one area for strength.
We're going to look at what we can do for power both still isolating, but recruiting more muscles as well and then going to a total body, because at the end of the day, that's what we're after.
We want everything to fire faster and harder.
We're starting with a one-arm bit row.
I have a 30-pound dumbbell here.
We really want to watch form, making sure our back's in a good position.
As I go up, I'm just rowing, allowing that scapula to move, but we're not twisting, turning.
Trying to stay as still as possible, again, just to isolate.
You can go through and do your set of eight, ten, twelve, whatever that number is that you like.
Certain numbers are going to be better than others.
Then we're going to switch over.
I'm up to 70 pounds on this one.
What we're looking at here is obviously this being too heavy for me to simply isolate, so I'll be able to use a little bit more of the body to push off with the ground using those legs, turning, lifting.
You see I have a little bit of a twist, really having to brace in through that core.
We don't want to sacrifice form, but we're allowed to cheat.
Again, use more muscle groups that we need.
For the third, what we're going to do is kick over.
Again, now we're looking for that total body.
We're either doing a clean or a snatch, but we go.
Back will be nice and straight.
We're going up and exploding.
You can see I'm really driving with the legs.
I'm having to brace.
I'm having to stabilize and really concentrating on form, but trying to throw that weight up as high as we can.
We don't want it to heavy that we obviously can't work very efficiently.
We also don't want it so light that it's easy.
We have to find that sweet spot.
Make the body work for you to get stronger faster, produce more power, turn around and get more club head speed.
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