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 kettlebellworkouts 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.
Without a doubt, you don’t just need strength, rotation, flexibility and mobility, you also need balance and coordination, without it, you might hit a couple of inches too low, too high, or miss the ball all together. And I’m not just saying that because I’m biased, you name me any other exercise tool that allows you swing it, circle it around the body, create a figure eight and juggle it!
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.
Kettle bells are also amazing tools to build grip strength so you can hit harder without fearing of letting go of the golf club. If you’re a golfer on the Costa del Sol and want serious training, contact me on WhatsApp +34 663 468 840 or
Power is a combination of strength and speed, while control is the ability to maintain joint stability through a range of motion. Not only can kettlebellworkouts assist in strength building which will allow you to exert more force, these workouts can also prevent you from being injured while playing.
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, kettlebellworkouts 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.
Kettlebellworkouts are simply superior to other workouts for golfers because the movements are very similar to a golf swing. 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. 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.
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.
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