Kettlebell Swings for Golf Fitness The 3 key Factors!

Michael here at gulford and today we are talking about the kettlebell swing how you can nail the technique and the three factors which are going to lead to huge improvements for your golf game we need to nail the technique and to use our posterior chain and the ground correctly to create an optimal motion now for this we're looking to maintain our core position and our spinal position throughout and the first movement is not down we're not going to squat we are going to push our hips back let our chest come forwards again maintain this great spinal position here we start to engage the posterior chain and we can use the ground properly okay from there as you pick the kettlebell up we want to see that the kettlebell can hinge in the wrists again just like the golf swing the last end range of motion comes from the wrists and that release of the energy so as we start we push the hips back the chest comes forwards we get into this really strong position where the big muscles are doing the work and then we can swing the kettlebell between our legs okay it's going to stay high up the thigh and then as you get that momentum you're then going to fire the hips come up to a standing position pushing into the ground extending the glutes and then hit your swing so as we extend I love so each and every rep you should feel yourself push your hips back create tension through the muscles and through the ground and then you're gonna rebound so cause tight neutral spine extend up and at the top you should finish in a really strong position kettlebell up with your shoulder your hip and your heel all in alignment okay factor number one is going to be glute activation and overall power profiles so with the technique of the kettlebell swing as we push back and hinge we're consciously using the ground to then fire up through the legs transfer through the hips and then send all of the energy to the end of the arm and into the kettlebell which if you follow me over to the mat right now is going to be exactly the same for your golf swing so we talked through the dynamics of the kettlebell swing now let's link that directly to the golf swing so when we set up to the ball you'll hear all of the best players all the best coaches always talk about using the ground and using the big muscles in your swing now if you have underactive glutes or if you're maybe too tight in the hip flexors and you don't quite have the movement patterns necessary you're gonna have a very difficult time okay and one of the things you're almost always going to see if the glutes aren't as active as they should be if you can't hold your position because of weakness in the legs it's going to be that early extension and early extension he's very difficult very difficult to manage because he's going to be able to hit left or right and he's not really going to have any control so early extension we get into the swing and because we don't have that glute activation and that power through the ground once we swing down the glutes have to give up go back to a vertical position and from there we're not in a good way to hit the ball right we can't use the ground we can't use the power that is possible through correct footwork and through a good activation of that posterior chair so once you start to increase that one of the simplest ways is the kettlebell swing because as we work through we're constantly working those muscle groups we're constantly working the pattern of using the ground and connecting that all the way up through the body so if you think about the dynamics of the kettlebell swing we said about how effortlessly the kettlebell itself would move as a weight we now pull down a rotational pattern and the effortless movement now comes down to the club because as we work we're going to be able to use the glutes we're going to be able to use the ground so that when we swing we can pressure up that trail side going back we can use the ground into the downswing where we start to push and pull into that rotational pan and really let that ball fly through a great amount of activation and power from those strong legs so factor number two is going to be core strength spinal positioning and essentially your posture in the golf swing so relative to the kettlebell swing we talked about how your posture can easily get away and you don't necessarily have the awareness to create the correct activation profiles for an efficient movement learning through the kettlebell swing which again is one of the simplest ways to do it is going to allow you to create power and movement through the ground whilst maintaining the best car position and the best spinal position possible okay because once we have that external load our proprioceptive awareness of where that weight is relative to our center of mass basically how we keep balance and how we maintain good movement is going to be amplified we're going to feel exactly where we should be we start to work with the kettlebell and not against it and that is where we become most efficient so creating the best core activation is always going to help you with your spinal position because they work hand in hand guys all right if you can't activate your car you may well go into an excessive extension you might also sit underneath if your glutes and that posture out working together to create that solid brace where our posterior chain is working our car is working and from there we have a really powerful and athletic position to start with once we take you into the rotational pattern of the golf swing let's talk about that right now so posture closely links to what we've talked about before if we can't maintain that glute position and have the strength to use the ground we're unlikely to stay in a great posture as we come down and through the ball and again the best players are always in that right tilt they're going to be down here going to be in a strong position staying over the ball using the ground and rotating at the same time we all want to get as close to that as possible and again being able to work a proper car position around the neutral spine is going to help you to do that so as we learn through that kettlebell swing where we're hinging back maintaining neutral spine whilst activating the posterior chain we then take that over to the golf swing because if we can then start to activate the correct muscle groups at the right time we can hold ourselves in position create a body lead swing where the club is going to work around us and we're not going to have to fight for positioning okay so my swing thoughts are always to keep my spine angle as solid as possible I really like to think about that core area where we are feeling as strong as possible and turn that into the trail leg okay so we talked about that brace before cause engaged glutes are engaged and from there your spine's gonna stay pretty solid to the point where we can turn around it create a nice inclination a nice top of the backswing position but even more importantly stay in the shot on the way down okay so as we download into the ball we need to be able to maintain a spine angle whilst under a lot of force is right we're rotating we're creating speed we've got the club working around us and from here we need to be able to maintain for as long as possible and then come up out of the shop okay so the use of the kettlebell swing as often as possible is going to help you to increase core activation and maintain your spine angle better to every club in the back and factor number three is going to be sequencing again all of these go hand in hand they are very closely connected but the efficiency and the quality of each is going to define how far you hit the ball how consistent you are and basically how long you can maintain that with a healthy body okay so kinematic sequencing the actual sequence of movement required for the kettlebell swing and the golf swing again are linked they're in different planes but they are very much the same so as we work through that kettlebell swing again we are engaging the ground first of all we're then trying to work up through the legs into the hip where we can then transfer that energy and that is one of the big keys here okay we create energy through the ground and our legs we get to the hip the use of the hips is vital in connecting the lower and upper body which is how the energy is transferred from the torso through the extremities to the kettlebell or to the golf club okay and if you think about this in a power pan we've got to go legs we got to go torso and then the amount of release we can create at the end range of our extremities at the hands basically that's going to mean that you are extremely efficient with the kettlebell you can lift plenty of weight you can do lots of reps without stopping but importantly for us golfers it's also going to mean that we can create maximal club head speed in the most efficient and optimal way possible which is what we are always looking for and again we're going to hit the mat one more time to go through that swing and how you can sequence the kettlebell swing into your golf swing sequence to create more power the kinematic sequence in your swing is all about timing and it's also all about power so when we talk about the kinematic sequence and people do often guys all right we've got to start neutral and again when you're in the setup position you're thinking about your active car you're thinking about your spine angle but you're not tensing up you're not trying to be too active you just want to be over the ball ready to go so once we're in that position the kinematic sequence is basically the order of movement and what we're going to talk about is how that works up through the ground around the spine in the torso and then to the hands and then reverse it on the way down guys all right and again we've talked about this before a lot of people have talked about this before but learning the patterns and becoming more and more efficient at it can be extremely simple okay so as we then work down you're gonna see that pattern reversed okay so working up through the swing you're looking to go from the ground up so we go 50 to begin with as we start back you're going to start feeling that weight transfer through the trail foot from the middle slightly into the heel as you then go up to the top of the swing as you then engage there the sequence transfers from the foot up to the leg up to the hip the torso is then up next okay as we rotate around the spine the arms which should be creating width here then start to come back towards the body okay they can't keep traveling away that's how you create a nice wide arc okay so we've gone lower body torso into the arms at the top and then you're gonna reverse it okay so we start pressing up weight from the ground from that trail foot we're going to start to move back to the lead foot and again think about going from neutral into the trail heel through the trail foot into the leading into the front foot of the lead foot and then into a lead heel okay you'll see in my swing as you do with a few tour players as well that the at the lead heel actually pivots and the left foot moves quite a lot during the swing okay so as you transfer the energy that sequence we go legs torso arms and then repeat legs torso and then arms okay so just like with that kettlebell the hands and wrists should be the last thing to work and all of the potential energy of the body all the way up from the ground is then going to be released into the shot itself that's your x factor that's your kinematic sequence it's not only the most efficient and best way for the body to move it's also going to create the most power and going to allow you to be super consistent because you're going to just create the same arc you're going to create the same swing and as long as your fundamentals are solid we're going to hit some great golf shots [Music] so we've looked through the technique we've looked through three hugely important factors of golf performance and right now you should be thinking that if you're not already the kettlebell trainer should be a part of what you do and it is something that we do each and every day guys okay the kettlebell swing itself is extremely dynamic it's not going to have a massively tiresome approach on your body you can do them very often even to the point of doing them every day greasing that groove making sure that your hip hinge and the power that we're working on through those swings is just better and more efficient each and every day so from the kettlebell swing you are then going to be able to develop on to a whole host of different kettlebell movements whether you go from the clean and the snatch into squats lunges thrusters and deadlifts you have a whole host of options in terms of working with just one piece of equipment and if you want to look further than that our kettlebell 30 workout program is the perfect way to have a full month of training with a kettlebell that is going to be challenging and engaging it's also going to give you huge progress both in the gym and on the couch so go ahead and check that out guys okay as we move on from there you have all different types of training available and we hope you enjoyed this video guys okay what we are trying to do is to try and give you the best body possible physically aesthetically as well but also match that to your lifestyle we all have a lot going on right now the ability to blend your training with the motivation of getting better at golf but also improving your health is huge so we want to help you in the best way possible fit training into your lifestyle and benefit your golf game okay the best body possible is going to allow you to play your best golf possible and that is what we are trying to achieve each and every day guys all right really appreciate you checking in one more thing that we ask of you is to 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