The latest in the Best Golf Exercises series will be covering the killer full body exercise, the Kettlebell Swing! Make sure to check out the first in the series here covering the Push Press and how it can improve your game massively.
Where do I start with the awesome Kettlebell Swing? I figure I should give you some sort of main benefits list otherwise this post will be more like a book!
- Builds strength throughout the whole body as a unit
- Improves muscle co-ordination and synchronisation
- Improves shoulder strength and mobility
- Improves leg strength and stability
- Improves glute strength and lower back stability
- Builds explosiveness and speed
- Gives you the correct feeling of storing energy in the ground and releasing that energy using the kinetic chain
- Can fight against imbalances in the body (anterior dominance issues – over use of the muscles on the front of our bodies through slouching, sitting etc.)
- Improves golf posture and as a result can lead to better swing paths
If you still aren’t sold on kettlebell swings then you have to like the peachy bum and healthy heart that you can also expect from this exercise, its great cardio and even better for strengthening and building muscle in the entire posterior chain (muscles of the upper back, lower back, glutes and hamstrings) crucial for injury prevention and overall power production!
Lets get stuck into the actual exercise now, its another very simple movement and can be performed with a dumbbell if you don’t own or have access to a kettlebell (you should though, they are great!) here are the basics of performing the kettlebell swing
1. Get set: Stand with feet shoulder-width apart, toes pointed out, and knees slightly bent; look straight ahead. Hold a kettlebell between your legs using a twohanded, overhand grip.
2. Swing it: Keeping the arch in your lower back, bend your hips back until the kettlebell is between and behind your legs; squeeze your glutes to extend your hips and thrust them forwards to swing the weight up.
3. Bring it down: Let the weight swing back between your legs as you bend your hips and slightly bend your knees; if it hits you in the butt, you’re doing it right. Extend your hips and knees to reverse the momentum as you immediately begin the next rep.
It’s best to start off with a light kettlebell and get the form correct before increasing the weight.
The kettlebell swing is effective in many rep ranges, my favourite way to do these is 5 sets of 20 reps, this really gets the heart pounding and glutes burning. But they can be done in sets of as many as 50+, it’s very much personal preference. However you choose to do them, your body and your game will thank you for it, the correction of imbalances and the posterior strength you will build are ideal for power and stability in the golf swing. Basically they are awesome for golf!
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