When conditioning for golf, one should look at their current fitness program and examine their own needs and goals. It’s no wonder many golfers get bored with their current routine and see no results. For many golf athletes, the main thing is to increase flexibility, stability, increase strength and power, and last but not least, burn fat. In addition to these goals they want to do this in the shortest possible time. To save time, I like to implement complex conditioning. What is complex conditioning? According to Istvan Jarvorek, a Romanian-born strength coach who developed complex conditioning with barbells and dumbbells, “The main purposes of these exercises were to find an easier way to do a complex of exercises that would change the monotony of a workout and at the same time have a greater influence on the neuromuscular and osteo-muscular systems”.

In a nutshell, the Jarvorek Dumbbell Complex requires lifting weights non-stop, going through a series of exercises that engage all major muscle groups. The routines may seem easy, but even the 2# and 3# dumbbells will be difficult for most beginners.

Javorek always emphasizes the following: perfect body posture, use of full range of motion, use of perfect technique of execution, and stable rhythm of execution. He starts with light dumbbells and give it a try. These are the exercises used in Dumbbell Complex I:

1. Dumbbell upright row X 6 reps

2. Dumbbell High Pull Snatch X 6 reps

3. Dumbbell Squat Thrust Press X 6 reps

4. Dumbbell Incline Row X 6 reps

5. Dumbbell High Pull Snatch X 6 reps

The idea is to perform these exercises in a continuous order without stopping. Start with 1 set, increasing to 2-3 sets as you get stronger. For an even more challenge, increase the number of reps up to 12 on each set or increase the weight. Keep in mind that you can use any tools you like: bands, barbells, kettlebells, medicine balls, or dumbbells. This form of training has enormous benefits for any athlete who performs it and especially for any golfer who wants to complete their training in record time. Here is one of my favorite kettlebell complexes for golf. Start with a kettlebell on one side, once you’ve completed all reps, switch arms. Make sure you use the perfect technique.

1. One arm swings X 6 reps

2.Clean & Press X 6 reps

3. Windmill X 6 reps

4. Kettlebell squat X 6 reps

5. Squat to Press X 6 reps

Depending on your conditioning level, you can start with one set on both sides or try to complete as many sets as possible in 20 minutes. The beauty of this routine is that it is fast. Fast doesn’t always mean easy, this routine isn’t easy, but it will produce tremendous results in terms of increased strength, power, and stability. Windmills, when done correctly, will increase flexibility in the hips and strengthen the core; swings will increase the resistance of the back muscles. You will also notice rapid changes in body composition due to high caloric expenditure.