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Yes split stance would create a narrow base of support and become a good progression here. I'd view this kneeling version as entry level.

There wouldn't be any harm in swinging into the overhead position but that would just be a different variation of the exercise. It's a movement I'd recommend for improving shoulder flexion. The goal of this version looks at being able to "put the breaks on" as you extend up into the swing with the weight which forces your abdominal flexors to work harder. Hope that helps?

If I've understood this correctly you need to drive the dumbbells back behind you in the squat phase to help with momentum driving up and through as your transition up into the standing phase. At the top of the movement when the dumbbells are extended out in front of the body you have to really engage and brace your abdominals to stop the weights from shifting too much bodyweight forwards.

This movement is a hip extension exercise so predominantly you should be driving up and through with the hips to engage your glutes and as you swing them dumbbells out in front you'll be getting recruitment from the anterior deltoid (front of shoulder). Putting the brakes on at the top to stop overswinging requires you to work hard through your abdominals.

@@golffitnessthis sounds amazing!

You can download the workout for free using this link... www.jonhodgkinson.com/free-dumbbell-workout/

Thanks for the feedback on this video it's much appreciated. I hope you found the exercises helpful?

Thanks for the feedback. We'll be working on more longer form videos in the coming months. Out of interest what areas would you specifically like us to focus our attention on?

@@golffitness thx. Nothing specific. Good mixture of strength and flexibility

Thanks for taking the time to watch the video. I hope you enjoy incorporating these into your training sessions.

Predominantly the obliques which create rotation around the torso. Incorporating into a workout I typically programme this movement in a core & balance section which would be after a dynamic warm-up and before your main strength set. Start by working with a weight you would judge to be 7/10 effort level and complete 12-15 repetitions each side at a controlled tempo.

To work the lats you'll get more benefit from a pulling movement such as the ones linked below.. ruclips.net/video/-DmTX9dxZmA/видео.html ruclips.net/video/v6UrwXtGkTE/видео.html Or using dumbbells in a row movement / pullover... ruclips.net/video/vMAPw-XEyiQ/видео.html ruclips.net/video/M5l1d5e_dHA/видео.html

If you ramp up the repetitions and work more on a timed effort then yes it would be a good metabolic conditioning exercise - just a note to keep the weight a little lighter as higher rep could lead to poor technique as you get fatigued. I'd be tempted to start by working on a 30 second work : 15 second rest split and progress up from there to 45:15 - 60:20 and so on.

Glad you enjoyed it - if you get round to testing out any of the movements in this video be sure to let us know how you get on.

We hope you get benefit from this drill.

You can download the workout for free by using the link within the description. Enjoy the workout and be sure to let us know how you get on with it.

Yes working on thoracic rotation through both sides is key. Ensure you complete this drill at a slow / controlled tempo.

Keep the reps short and sweet on these movements - better to aim for 5-6 repetitions on each drill and focus on power generation. Something along the lines of 4-5 sets of 5-6 reps will work nicely.

Thanks we appreciate the feedback. If you test out any of the movements let us know how you get on with it.

@@golffitness are you going to be putting out more programs like this?

We'll be doing more youtube videos in the coming months along with articles on golf specific training but we also have a coaching service where we work both in person and remotely with clients that you can enquire about on our website... www.jonhodgkinson.com

Yes all the exercises in this routine should be completed for both sides. The key thing to remember here is that irrespective of which way you swing the golf club (right or left handed) your strength levels want to be as close to symmetrical as possible as it helps to offset risk of injury.

Thanks we appreciate the feedback.

We use the box to make sure that each rep is completed to the same level as it gives you feedback on your squat position. It also helps with the idea of being able to sit down and back slightly into the squat which we find helps with technique.

Thank you

Thanks for the feedback on this. Keeping it simple with equipment is key for being able to complete the sessions when travelling. If you manage to work on the movements in this video let us know how you get on.

To be honest it's very much dependant on your current level of strength but as a starting point I'd be looking at the following - Lower body movements (Squat / Lunge / SLDL) - 7.5kg /10kg DB Upper body movements (Row / Pullover) - 7.5kg / 10kg DB Side plank - 3-5kg DB Scapular Retractions - 2-3kg DBs DB Swing - 5kg / 7.5kg DBs Rotational Press - 5kg / 7.5kg DB The key is to test how you feel on each movement and ensure the weight isn't dictating your form - if in doubt go lighter and then build up over time.

Thanks for the feedback Mike it's much appreciated. We're just looking to put this together into a pdf format so people can access it - when it's ready I'll reach out and let you know.

Thanks for the feedback it's much appreciated. If you get round to incorporating any of these movements into your training we'd love to hear how you get on with it.

Good to hear you enjoyed the video and thanks for the feedback. If you manage to incorporate any of these into your gym programme let us know how you get on with it.

Appreciate the feedback thanks. I hope you feel the benefit of the exercises if you try them out.

Thanks for reaching out Will. I’d recommend working towards 2/3 sets of this with a target of 12-15 repetitions. You might want to start with lighter weight here to make sure you don’t create too much doms (delayed onset of muscle soreness) but over time if you feel good on them start increasing weight as long as it doesn’t impact your form. Let me know how you get on.

You’re welcome Jon. And many thanks for your informative reply.