It will help you swing a golf club on plane and decelerate it post impact while reducing the risk of injury to the soft tissue around your shoulder sockets or the bones of the cervical vertebrae. This exercise helps train the butt and hip muscles to give your a power boost in your downswing.
Kettle bell bottoms-up curl-to-press: Holding the handle with one hand at your side, perform a hammer curl until the bell becomes inverted, and then do an overhead shoulder press before reversing the sequence back down. You'll be able to swing through the rough more powerfully and help protect your elbow joints from soft-tissue injuries such as tendinitis.
These kettle bell workouts are designed to strengthen the muscles which help your golf game by hitting the ball further and having more control over the club path. Vitamin D and calcium help avoid osteoporosis, a common problem for golfers in the hip and lower-back regions.
Studies now show that targeted strength training is one of the most effective ways to counter osteoporosis. Dead lifts, squats and shoulder presses significantly increase bone density which helps a golfer’s body endure the stress of repeated golf swings.
At the completion of the training period, the participants recorded significant improvements in their golf driving power. Their maximum club head speed increased 6 percent (5 miles per hour), even though they did not practice golf during the two-month study period.
Our instructor, Mike Salem, is a Kettle bell Master of Sport and has been weight training his whole life. 14 of the last 17 Major Championships were won by golf professionals advised by a TPI certified expert.
Body weight calf raises are great for ankle mobility, so here you kill two birds with one stone. An important part of a firm base and stabilization are the knees, weak knees will cause issues like instability, not having enough strength to support rotational power generated by the torso and plenty of other issues which will prevent the execution of a good back- and downswing.
The hamstrings play an important part in knee stabilization, there are plenty of exercises to work the hamstrings, the ham sandwich is a great exercise but very difficult and usually leads to cramps, the next best thing for some dynamic work is the kettle bell swing. The following video costs maybe $3 or so to watch on YouTube, but it’s the best couple of bucks you’ve ever spend for 40 minutes of fine details on the kettle bell swing with voice-over.
Just enough training to create some strength in the upper leg is good enough, no need for extremely heavy lifts. Next, between the lower- and upper-body we’ll find the all important hips on which a lot of hinges (pun intended).
Get-up variations and lunges are great to work on strength and flexibility at the same time. As the back swing, downswing and follow-through is rotation, this needs to be put as a priority, and proper mobility at the thoracic spine is going to be the most important.
Issues with the thoracic are going to be felt in the knees, hips and lumbar area as they will try and compensate. During a swing the golfer will be in a slight hip hinge, therefore good strong posterior muscles like the gluteus Maximus and erector spinal are going to be extremely important, as a sore back will cut any golf game short.
There isn’t much lateral flexion going on during a swing, so things like the quadrats cumbrous take a backstop on the list of priorities. Although there isn’t much pulling other than at the leading lattisimus Doris during the downswing, the lats are important, especially for protection of the shoulders, good lat activation also provides a more solid base to swing with.
Diagonal patterns force you to engage your abs and obliques by resisting the forces pulling you in the opposite direction, not only will this power your swing, but it will keep your back protected through high speed swings. Below is great clip of Luke Donald’s golf swing in slow motion.
Kettle bells are great for grip and wrist strength due to the nature of its design. There are also plenty of exercises to focus on just wrist strength and isolation training.
In summary, if you’re a golfer, then you want to train with kettle bells to increase your cardio, endurance, strength, power and rotational plus overall mobility. Last but not least, train strengthening muscles that safely accelerate and decelerate the powerful golf swing movements.
Let’s face it, not everyone has the time to spend an hour or more a day working out to improve their golf game in order to hit it further and straighter than ever. A kettle bell is a valuable piece of equipment that can be used for a wide variety of exercises to counteract the daily grind of your work life.
Stability, balance, and explosiveness are the three components these exercises are focusing on in order for you to reach your full potential on the course. Absence of stability and balance in a golf swing leads to inconsistency in both shot direction and distance.
In order to get the most benefit in only a limited amount of time, we need to make sure we get a full body workout in while also hitting on aspects of the golf swing. Below is a set of exercises that will help you strengthen your golf muscles and allow you to continue working on range of motion.
Lying prone on the ground, pick the kettle bell up in one arm with the heavy end vertically in the air, and create a 90* angle with your forearm and the floor. By developing a stable lower body, you will be able to unwind quickly and on balance in order to deliver the most power to the golf ball you can.
Using the momentum of your hips and arms, swing the bell up to shoulder height and back down to the starting position. Really emphasize the shoulder turn in order to make sure you eliminate any unnecessary movements such as only using your arms.
The hip motion will help you find the perfect set up in your golf swing as well as making it stronger and more repeatable. With your knees bent, explode upwards with the bell pulling it in tight to your chest.
If your muscles, joints, and ligaments are not trained and conditioned correctly, you’re more prone to sustaining an injury. Therefore, it is essential to ensure that you’re performing targeted strength training increasing not only bone density but prepare your ligaments and joints to endure the stress of repetitive golf swings.
No matter what fitness level you’re at, kettle bell workouts are a great all-around exercise to strengthen the right muscles to improve your golf game. Other exercises like the bench press, back squat, and running do not target the specific muscles and body parts that golfers use the most.
Kettle bell training can provide the perfect workout for golfers looking to improve their swing, increase their strength, and condition their body to avoid injuries. Therefore, we recommend that golfers follow the suggested workouts on Kettle bell Kings website (also shown below) that are tailored to those who want to improve their golf game.
Kettle bell Kings partners with experts to bring you workouts that help you hit the ball further, control the club path, build muscle, prevent injury, and increase mobility. Some of our recommended workouts for golfers are strength-building exercises that benefit your core, hamstrings, glutes, and shoulders.
Exercises using kettle bells specifically designed for golfers include the following: The halo exercise is the continuous movement of the kettle bell around your head from the front upper half of your body to around the back in a clockwise or counterclockwise motion for 60-seconds at a time.
This workout is all about focusing on good alignment and generating a powerful hip snap. The window (the space between the bell and handle) of the kettle bell is smaller and more curved than other models.
This model is designed to help kettle bell sport competitors reach personal records in strength, endurance, and competitions. A golf swing is a compound movement that uses many muscles in the body simultaneously including the core, hamstrings, glutes, and shoulders.
By training with kettle bells, you can help you become a better and more competitive golfer by improving your strength, flexibility, and conditioning. It is not intended as, nor should it be considered a substitute for professional medical advice, suggestions, diagnosis, or treatment of any kind.
Always seek the advice of your personal healthcare provider before changing your health regiment. I may earn a small affiliate commission for my endorsement, recommendations, testimonial and or link to any products or services on this website.
Your purchase helps support my work and bring you real information about golf conditioning and performance. While there are plenty of things you can do to improve your golf game, nothing is as powerful as strengthening your body.
Strengthening and mobilizing your body will improve the quality and power of your swing. Kettle bell training has the ability to improve sports performance in many ways.
Increasing your overall strength can lead to greater power for your golf swing. Strength training can help you achieve greater speed and more control over your swing.
Since golfers are typically in a fixed bent-over position for many hours at a time, they are at risk for a lot of stress on the lumbar spine. Lastly, kettle bell training can reduce the risk of injury and increase your playing longevity.
The repetitive rotational motion through the lumbar spine is often a major cause of low back pain in golfers. Having a weak low back can be dangerous since golf requires a lot of flexion and rotation through the lumbar spine.
Mobilizing and strengthening the low back can reduce the risk of injury in this area. Shoulder impingement occurs when the tendons of the rotator cuff become inflamed and irritated as they move through the subacromial space.
If the shoulders are not mobilized or strong enough for the repetitive motion of the swing, then compensation movement patterns will occur. Kettle bell training for improved performance in golf does not have to be complicated or rigorous.
The get-up teaches you how to control yourself under the weight of a kettle bell, move through different ranges of motion, and gain greater stability. During this press, the scapula moves through its full range of motion while requiring great control throughout the exercise.
The goblet squat can benefit the golfer by strengthening the tendons and joints in the lower body which can get irritated or injured in golf. Practicing farmers carries can offset the typical positions required for playing golf.
If you are an avid golfer who wants to increase your athleticism, begin to learn and use kettle bells in your strength training sessions. If you are considering training with kettle bells make sure to find the nearest ROC instructor in your area to show you how to properly and effectively use them.