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Are you looking for a single piece of exercise equipment that could take your golf game to the next level? You may have found it here: the Kettlebell.
Kettlebell exercises can be fantastic for golf because they work on building strength, stability, and rotational power— all the key elements for a powerful and controlled golf swing.
Why Kettlebell Golf Exercises?
Kettlebell exercises closely resemble the movements required for a powerful golf swing. They are a dynamic movement that engage multiple muscle groups at the same time, often with a swinging motion.
Kettlebells force you to engage you hips, glutes, and lower body while swinging a weight with your upper body. Sounds an awful lot like a golf swing, right?
I noticed a huge improvement in my golf game when I started using kettlebells as part of my training. Kettlebells helped me understand how to move my body in a swinging motion and gave me the endurance to make it repeatable. Explosive kettlebell movements and resistance bands can really improve your game.
Benefits of Using Kettlebells for Golf
Kettlebell golf exercises don’t perfectly mimic the golf swing, but they train a lot of the same movements. Here are a few of the benefits of using kettlebells as a part of your golf training:
- Increased core strength
- Increased coordination of lower body & upper body during your swing
- Increased control of the club through impact
- Increased swing speed
- Increased overall fitness
- Helps prevent injury
Kettlebells are such a simple piece of equipment. The benefits of kettlebell exercises are amazing because of their simplicity. It doesn’t take a lot of time, space, or money to start working on your golf fitness with kettlebell golf exercises.
Because the golf swing is full of unilateral movements, I love unilateral exercises for improving golf strength. You will only need a single kettlebell to perform each of these exercises. Make sure you select a weight that is comfortable for you – the lighter the better for beginners.
Here are the best kettlebell golf exercises to help your game:
1. Kettlebell Single Arm Swings
Kettlebell swings are incredible for developing hip power, which is crucial for generating swing speed. By using a single arm to perform the swings, you are loading the body similarly to a golf swing. Focus on using your hips to drive the movement, not your arms.
Setup
- Find a kettlebell that is a comfortable weight for you.
- Place the kettlebell on the ground in front of you while standing with your feet about shoulder width apart.
- Squat down and grab the kettlebell with one hand. Keep your back in neutral position and your arm straight.
- Take a deep breath in and engage you abs.
Execution
- Start the swing by pulling the kettlebell backwards until your hand passes behind your heels.
- Drive your hips forward and stand up simultaneously, swinging the kettlebell in front of you.
- Keep your arm straight and allow the kettlebell to travel upwards until chest high
- Control the kettlebell as it falls, bending your hips and knees while maintaining a neutral back.
- Once your hand passes behind you heels again, repeat the motion using the momentum of the drop.
- Repeat until finished with one side, then switch to the other.
- Complete 3 sets of 8-10 reps on each side.
Kettlebell Single Arm Swings Tips
The single arm swing is a dynamic movement that requires a lot of coordination. For that reason, there are a lot of tips to help improve the movement. If the movement feels unnatural for any reason, you are probably doing something wrong.
- Keep your arm straight. Use your hips and legs to swing the dumbell, not your arms
- Keep a neutral back. Don’t allow your back to round as you reach the bottom of the swing.
- Don’t bend your knees too much. They need to bend some, but this movement should be a hip hinge instead of a squat.
- Don’t raise the kettlebell too high. Your hips stop doing the work if you swing the kettlebell too high. It also makes the downswing difficult to control.
2. Kettlebell Single Arm Lateral Swings
Single arm lateral swings are a variation of the kettlebell swing, but with rotation. This movement looks a lot like a golf swing. It involves rotating your torso, loading your legs and hips, and then extending your hips while unwinding your torso. If I could attribute a single exercise for my increase in swing speed, it would be this one.
Setup
- Find a kettlebell that is a comfortable weight for you.
- Place the kettlebell on the ground just outside your right foot while standing with your feet just narrower than shoulder width
- Squat down and grab the kettlebell with your left hand. Keep your back in neutral position and your arm straight.
- Take a deep breath in and engage you abs.
Execution
- In a powerful movement, extend your hips and launch the kettlebell out to your left side.
- Keep your arm straight and allow the kettlebell to travel out to your left until chest high.
- Control the kettlebell as it falls, hinging at your hips to avoid hitting your knees.
- Repeat the motion using the momentum of the falling kettlebell.
- Repeat until finished with one side, then switch to the other.
Kettlebell Single Arm Lateral Swings Tips
The single arm lateral swing is another dynamic movement that takes flexibility and control. Please start with a kettlebell that is light and work up from there. If the movement feels unnatural for any reason, you are probably doing something wrong.
- Keep your arm straight. Use your hips, core, and legs to swing the dumbell, not your arms.
- Keep a neutral back. Over rotating can hurt your lower back at the bottom of the swing. You want some rotation, but not a lot.
- Keep your shoulders back. Rounding your shoulders can cause you to lose control during the movement. Keep them locked in and stable.
- Don’t hit your knees. They need to bend some, but this movement should be a hip hinge instead of a squat. Make sure your knees are out of the way on the downswing.
- Don’t raise the kettlebell too high. You might lose control if you raise the kettlebell too high.
3. Kettlebell Single-Leg Deadlifts
Hip mobility, balance, coordination, strength, and stability. You have them all with the kettlebell single-leg deadlift. Surprisingly, single-leg deadlifts are easier on your lower back than regular barbell deadlifts. It can be difficult to learn the single-leg movement due to the balance and form required. But once you get it, the movement will feel natural and powerful.
Setup
- Find a kettlebell that is a comfortable weight for you.
- Place one foot on the ground in front of you, pointing straight forward. Place the kettlebell in front of that foot.
- Raise the other foot off the ground and try to keep it in the air for whole movement.
- While engaging your core and glutes, bend down and grab the kettlebell with the opposite hand. Allow your opposite leg to swing back behind you, but not rotate.
Execution
- Now you are primed to pick up the kettlebell! Hinge at the hips, keep your shoulder blades stable, and stand all the way up. Keep your one foot planted and the other off the ground.
- Staying on your planted foot, slowly lower the kettlebell back the starting position. Hinge at the hips and watch out for your toes!
- Repeat the movement until done with that side and switch legs.
- Complete 3 sets of 6-8 reps on each side.
Kettlebell Single Leg Deadlifts Tips
The single-leg deadlift works your body in ways no other movement can. The unilateral movement will challenge your balance and stability, just like a golf swing does. If the balance seems difficult at the beginning, try to perfect the movement without a kettlebell first. Here are a few more tips:
- Don’t round your back. Rounding your back as you reach the bottom of the movement will cause discomfort.
- Don’t twist your hips. Resist the twisting forces that will applied to your hips. If you feel like you are twisting, lower the weight.
- Point your foot straight forward. It will be difficult to maintain your balance if your toes are angled.
- Don’t crush your toes! The kettlebell might come uncomfortably close to your toes. Just make sure there isn’t a direct hit.
4. Kettlebell Half Kneeling Swing & Chop
The swing & chop is another way to master rotational strength and stability. It targets your obliques and burns like crazy when done correctly. The swing & chop can also be done in a standing position, but the half kneeling position will help you focus on you obliques rather than rotating your hips. Try dialing down the weight on this one and focus on making a smooth motion.
Setup
- Find a kettlebell that is lighter than what you would use for a kettlebell swing.
- Take a half kneeling position with your right knee directly over your toes.
- Hold the kettlebell with both hands by the side handles, not the top.
- Position the kettlebell near your left pant pocket.
Execution
- Drive your hips forward, just like with a swing. The range of motion won’t be very long.
- Use that momentum, along with your obliques and shoulders, the sweep the kettlebell diagonally across your body.
- End with your arms straight and the kettlebell at shoulder height on your right side.
- In a controlled manner, lower the kettlebell along the same path as if “chopping”
- Reset the kettlebell near your left pocket and repeat the motion.
- Do the same thing with your other side.
- Complete 2 sets of 12-15 reps on each side.
Kettlebell Half Kneeling Swing & Chop Tips
Any half kneeling position can become uncomfortable by the final set. Use a folded yoga mat or other pad under your back knee to help prevent fatigue. Also, don’t try to grab the kettlebell by the top handles. I’ve tried this before and you will repeatedly hit yourself with the kettlebell.
Here a couple more tips for the swing and chop:
- Keep your arm as straight as possible. Use your hips, obliques, and shoulders to swing the kettlebell. Your arms will naturally bend some with this motion, just limit the bending.
- Keep a neutral back. You will have a tendency to over hinge at the hip with this motion. A little is fine, just make sure you aren’t bending your back too far.
- You can use a dumbbell. If the only kettlebell you have is too heavy, a dumbbell makes a good substitute.
5. Kettlebell Side Swings
Similar to the single-arm lateral swings, the side swings focus on the rotational movement of golf. Instead of resisting the rotational movement, this motion encourages it. You’ll get to use both hands for this one and it will almost feel like a golf swing. It will help you learn how to create force from the ground and develop a powerful swing.
Setup
- Find a kettlebell that is a comfortable weight for you.
- Place the kettlebell on the ground in front of you while standing with your feet about shoulder width apart. Flare the toe of the direction you will be swinging first.
- Squat down and grab the kettlebell with both hands. Keep your back in neutral position and your arm straight.
- Take a deep breath in and engage you abs.
Execution
- Start the movement by slowly moving the kettlebell from side to side to get a feel for the weight.
- When you feel comfortable, drive your lead hip up and launch the kettle upward while rotating your torso. It will feel almost exactly like your golf swing follow through
- Control the kettlebell as it falls and use the momentum to repeat the motion.
- Repeat the motion with the other side. It can be tempting to only train your dominant swing direction, but please train both sides.
- Complete 3 sets of 6-8 on each side.
Kettlebell Side Swings Tips
This one is a favorite because it actually feels like golf! It looks an awful lot like a golf swing too. Once again, you don’t need to go heavy for this movement. You can get all the benefits by using a lighter weight and controlling the movement.
Here are a couple tips for side swings
- Get your front knee out of the way. Much like the golf swing, you need to drive your front knee back to get it out of the way. It might be painful if you don’t.
- Load into you back leg. Really load into your back leg if you are struggling to get the kettlebell high enough.
- Turn your torso all the way. Turn your torso 90 degrees from the starting position. Always try to keep the kettlebell in front of your chest.
Final Kettlebell Thoughts
Remember, it’s crucial to perform these exercises with proper form to avoid injury and maximize their effectiveness. Kettlebells are an incredible tool to improve your golf fitness. Integrating these exercises into your routine can help enhance your golf game by improving strength, stability, and rotational power.
If you’re new to kettlebell training, consider working with a certified trainer to learn the correct techniques.
**Golf Gains X may provide information related to fitness, exercise, diet, and nutrition and is intended for your personal use and informational purposes only. You should consult with a physician before beginning any exercise, fitness, diet, or nutrition routine, especially if you are pregnant or have pre-existing health conditions. Nothing contained on this website or any other Golf Gains X content should be considered as medical advice or diagnosis. Your use of the Golf Gains X content is solely at your own risk.**
Jacob is a Professional Engineer, professional gym-goer, and golf enthusiast. He is obsessed with golf-specific fitness, golf simulators, and hitting long drives.