It is important to evaluate the current state of a golfer’s fitness and assess their goals and needs when conditioning. Most golfers find themselves bored and are unable to achieve their goals. Golfers have many goals. They want to lose fat, improve stability, strength, and flexibility. These goals are combined with the desire to accomplish them in the most efficient time. Complex conditioning is a great way to save time. What exactly is complex conditioning? Istvan Jarvorek is a Romanian strength coach and creator of Dumbbell Complex Conditioning. “the main purposes for these exercises were to figure out an easier way to do an exercise complex which would change the monotony of a workout and at the same time have a greater influence on the neuromuscular and osteo-muscular system.”
Jarvorek Dumbbell Complex is a complex that requires you to lift weights continuously and then cycle through various exercises designed to recruit your major muscles. Although the routines look simple, most people will struggle to lift 2 and 3 pound dumbbells.
Javorek stresses the importance of maintaining a perfect body posture and using full range of motion. He also emphasizes that it is important to use a stable technique for execution. You can start with simple dumbbells. These are the Dumbbell Complex I exercises:
1.Dumbbell upright row x 6 reps
2.Dumbbell High-Pull Snatch X 6 reps
3.Dumbbell Squat Push press X 6 reps
4.Dumbbell Beated Over Row X 6 reps
5.Dumbbell High Pull Snatch 6 Reps
These exercises should be done in a continuous, non-stop fashion. As you become stronger, start with one set and increase to two or three sets. To make it more challenging, increase the repetitions to 12, or add weight. You can use whatever tool you like, including dumbbells or medicine balls, bars, kettlebells, dumbbells, and even barbells. The benefits of this form of training are immense for athletes performing them as well as golfers looking to speed up their workouts. One of my favorites kettlebell combinations for golf is this: Start with one kettlebell, then switch to the other side once you are done. Be sure to use perfect technique.
1.One-Arm Swings X 6 Reps
2.Clean & Press X 6 reps
3.Windmill X6 reps
4.Kettlebell Squat 6 reps
5.Squat to Press 6 Reps
You can do one or two sets depending on how fit you are. Or, try to complete 20. This routine is fast. Although fast isn’t always easy, it will deliver incredible results in terms strength, stability, and power. When done correctly, windmills can increase flexibility and strength in the hips. Swings increase the resilience of the back muscles. High caloric intake will also cause rapid changes to your body’s composition.