5 Best Kettlebell Exercises for Golf and Fitness

Five kerbel exercises that all golfers need to try for a full body workout we want to help you build muscle build strength improve mobility and improve your golf swing and today we are going to do that with a kettle bell any golfer can use these you can start light improve your form and really see incredible progress in the gym at home and then on the C all right all you need is one kettle bell you will need to progress over time but that is where consistency motivation and a bit of inspiration goes a long way all right so we're going to get straight into it but before we do make sure you hit subscribe if you want to get more content on how to train for golf and how to improve your golf swing and even better go ahead and download The DRVN Golf and fitness app to take just one minute to get the perfect training program for you and your golf and fitness goals into these movements number one is the kettle bell swing this is huge for your posture your strength and how you use the ground as well as being more durable for Less injuries down the line we are working the hip hinge pattern so to execute here we're really looking to work the posterior chain the big muscles in the back of your body hamstrings glutes and up into the back so we have to engage those properly to get the most progress here start with a shoulder width stance and the Kell Bell in two hands as we hinge make sure you maintain a slight Bend of the knee and push the hips backwards you will feel the hamstrings and the glutes start to work once you feel that kettlebell at the top of your thigh we then going to activate the glutes and stand up tall okay so a key element here is pushing through the ground that's where we get great transfer over to your golf swing but also looking at the neutral spine position again like you do in your golf swing because if we can use the legs for power and driving Ground Force reactions then match that with a neutral spine we're going to be in a great position to perform so this one you can go pretty heavy we're looking at engaging the core staying in neutral spine which is going to massively improve your posture and then pushing out the ground using the glutes with a heavier weight to get you some serious golf games into number two and we work with the split stand press okay so we want the overhead strength we want healthy shoulders we also want to improve your ability to fire the core and work across the system so you have more stability and more balance relative to your golf swing and that is why the lead leg will be different from the working arm then we have to use proppr reception our field to understand how we're going to press but also maintain our balance from there we want to work a full range of motions to start at a lighter weight really bring the kettle bell down with knuckles pointing to the chin and then as you press up we're going to rotate out slightly to a fully locked out position the two key elements you're going to feel as though as we said the knuckles to the chin on the way down and then when you get all the way up want the inside of your elbow as close to your ear as possible we're going to work both sides we're going to work volume over time and then you can increase the weights as well for overhead health and stability movement number three is the front rack lunge all right all of these using one kettle ball makes a huge difference because that's the air symmetry we see in our go swing all right so even though we're not specifically training for the golf swing we are okay because we load one side of the body we have to organize the system to stay in a good position that's anti- rotation that's different levels of activation and you're get more gains without doing anything too specific okay so with a front rack lunge again get those Knuckles into the chin want the elbow tucked in and we want a strong core okay that's how you're going to maintain your spine angle we don't want to be leaning forwards or back as we lunge okay from there take a suitable step out into your lunge position don't go too far because then it becomes more of a stretch and we can't load the glutes okay so once you take that step lower your body down engage in the glute and really maintaining your base of support and by that we mean we don't lunge forwards you step forwards and then lunge down that's where you get the glutes we're going to alternate feet you're going to create massive amounts of force out of the ground this is a great movement to develop over time for stronger legs more balance and improved stability into the Next Movement we have the bent over row okay so this is good for the pull motion and notice how we're really creating a full body workout here okay so this element allows us to go into the pull we're going to work the muscles in the back and we're going to rotate around the spine okay we can set this up in a way that is extra beneficial for our golf swing and that is what you see here okay so as we stabilize in this posture in this split stance position we're really looking for the elbow to stay close to the body and then work past the spine in terms of our range of motion and we're going to control down and then fire up all right that slower Ecentric the way down to a faster concentric the way up is really how you want to train basically all movements if you are looking for improved performance so here we're going to keep that position Strong by engaging the car again we're going to stabilize we're going work around the spine hit that full range of motion with control and again you're going to increase weight over time number five is the rotational swing all right this is one of our members favorite movements because now you really are getting the feel for how to turn and load in the golf swing and then create even more power so here the key element is to load the hips all right we're not just trying to turn the upper body just like in your golf swing as we load back we really need to feel that Trail hip load with a little bit of knee flex and going into the glute and the quad on that side of the body once we have that position we let the weight flow past us just like we do with the golf club and then we change direction starting with the lower body so that's our transition that is how you strengthen the movements and your biomechanics of the golf swing once you have that we keep the car engaged we turn to the Target and we transfer that heavy weight through that rotational pattern just like we do in our golf swing all right so loading is key neutral spine and then Force creation this is directly working your golf swing you're going to get an incredible workout all the way through and yes we work both sides because that's going to take away any imbalances and asymmetries it's going to help you be a more rounded athlete and it's probably going to help you have less injuries as well okay so those are five exercises incredible movements simple to execute you only need one kettle bell to get started and then you can continue to see incredible progress pretty much as long as you want to train all right so we had the kettle bell swing we had the split stand press we had the front rack and lunge the bent over row and then the rotational swing yes you can put all of those together in a single workout look for midrange so three sets of each exercise around 10 to 20 relative to the weight you have splitting on each side of the body as needed rest between sets and really focus in on form and quality but if you like the look of these exercises you really need a full program right that's where you're going to make the most progress you're not going to have to think you're going to have to follow the program get over those first couple of weeks where you're not sure about if you can do it and if you can really make the kind of progress that you want to see and then once you're at that point it is on all right you can make huge progress physically in the gym with your Technique on the swing you're going to feel better look better and play better all right that's what we do and we are here to inspire health and fitness through and for golf all right because this is going to help your gol swing but more importantly it's going to help you be healthier fitter and stronger for everyday life and that is as valuable as it gets all right so these are the five Kettle Bel exercises for today make sure you hit like hit subscribe tell your friends and remember go get that DRVN Golf and fitness out because in less than one minute you'll have the perfect program you won't even have to search Youtube it'll all be right there on demand all right so that is how we get it done and when you get this done you will golf strong