Exercise Library
Kettlebell
Kettlebell Jumping Rotational Lunges
Explosive lunge switches with rotation, building lower body power and control under fast changes of direction.
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Why it matters for golf
The downswing is a fast weight shift with rotation on top. Jumping lunge switches train the legs to produce and absorb force quickly while the trunk turns, building the reactive lower body that supports speed.
Coaching cues
- Land soft. Absorb first, then explode.
- Keep the chest tall through every switch.
- Rotate with control, not momentum.
- Stick each landing before the next jump.
Common faults
- Landing hard on a straight leg.
- Knee caving on the landing.
- Rotation getting sloppy as fatigue builds.