Full Kettlebell Golf Fitness Session - How to Rotate

The full kettlebell golf workout let's go [Music] [Applause] we're gonna get to work on our kettlebell program week one day one it's in the golf one app and remember all you need to do is hip programs time and Equipment we're gonna go kettlebells and we're right there guys right we've got our weeks we got our days then we got our set some reps okay so I'm gonna grab a kettlebell we're gonna improve our body we're gonna improve our game we're gonna have a good time set one pretty simple guys right we're gonna go five rounds and it's about overall function You're Gonna Go 10 calories or equivalent on any of the machine whether it's a bike ski or row and that should be about 30 seconds of 70 75 effort okay as you work through that make sure you focus on your breathing hit the quality and control your nervous system okay from there we're gonna go to 15 Russian swings so Russian is up to eye level and here we're really looking to engage the full posterior chain and get it done all right so the Kettlebell stays high of the thigh you're going to push your hips back engage in your hamstrings and your glutes against good footwork from here the chest will work forwards as you then change direction you push into the ground extend the hip and allow the momentum to come onto the Kettlebell to get to eye level before repeating the motion and hitting those reps so in set one we increase the heart rate and we get the full body working really well okay that's how we activate and that's where we go into the meat of our workout guys all right so here we're focusing it in on rotation asymmetry and force creation guys all right so movement number one is going to be the rotational kettlebell swing here we take the same grip as we do with the Russian swing but here we're going to rotate the hip allow the Kettlebell to work around the body and the peak is going to work in a rotational pattern make sure the knees and the hips load effectively against the ground the Torso generates all the transfer of force up to the Kettlebell and we're always using our footwork as we work both sides movement number two is the rotational box jump here we talk and rotate into the ground working against that position to create speed and rotation use your upper body to press and then Elevate as we look to turn 90 degrees in the air and land solidly with both feet on the box do not go too high and make sure that you repeat on both sides throughout movement number three is the single arm lateral swing again we should be able to use the same Kettle bar throughout here and in terms of weight ensure that you use the heaviest weight possible whilst having perfect form alright so take it down when you need to here you're going to hinge at the hip into your golf posture the lateral swing is going to go across your body and you're going to pass from hand to hand again how you transfer weight between the feet is going to be hugely important to maintain posture and loading patterns as you work the lateral swing movement number four is the single leg lateral rotational jumps very similar to the rotational box jumper here we work off a single leg only and we do not jump onto anything we jump as far as possible as we cover ground again the learning pattern there is symmetry in the torque through the foot is extremely beneficial to your swing so load it properly and land in awesome balance again as you work both sides we finish out this set with core engagement maintaining the rotational element as we hit Russian twists we can do this with a kettlebell without any load at all or a med ball dumbbell whatever else you have guys all right but here we're going to engage the car maintain a neutral spine and then rotate around the spine with Dynamic motion the load and engage guys right this is a challenging set rest is needed throughout make sure you hit those movement patterns with awesome fall all right so that was our rotational work that was looking at how to prepare the body play some awesome golf as well strengthen it for performance now and Longevity down the line now it's time to increase the intensity and hit our workout right that is goldford we've got a golf workout of the day Okay so we've got two part work out here you go five rounds two minutes rest and then five rounds all right so we're looking for continued intensity throughout the five rest two and then hit that next five okay so in part one you are going to complete either 48 jump rope or eight burpees in terms of jumping rope it's a simple skill if you have it excellent if not change out for the burp is or any other cardio element but here we're just going to stay on the toes manage the breathing and make sure our intensity does not Peak because we want all the quality into the Kettlebell and movement number two is the Kettlebell hang snatch again working with a single kettlebell you will go into a similar hinging pattern as you do with your swings but this time with a single arm we are then going to extend the hip shrug the shoulder and pull the elbow up to create vertical force and speed on the caliber as the Kettlebell is traveling the speed of the wrist and the turnover is going to make a huge difference in terms of how comfortable this movement feels so as you pull on the Kettlebell the key is to loosen the grip and punch through to complete the movement at the top with minimal to no impact from there you'll repeat the motion on the way down and hit six reps on each side after those two minutes of rest it's going into part two of the workout and those two minutes should allow you to feel pretty fresh as we work into five rounds of 12 calories similar to where we started choose a machine and work on the cardio elements and then we have the Burpee into American swing so here you're going to place both hands on top of the Kettlebell and kick your feet back into a burpee position bring the feet back up flat to the ground in an excellent hinge position as you then fire the hips and extend the Kettlebell overhead into an American swing position return the Kettlebell down plant It solidly On The Ground hands still on kick your feet back and return through the mush hit your intensity through these five rounds and let's Golf strong so that's a full day right there of Kettlebell workout designed for your swing but also you're gonna get fitter than ever you can feel better you can have more energy that's why we do what we do guys our ice you should really think about that and get your Fitness on point all right so when you're done you're also then going to sign it up to the golf Squad skullcad alright so how did your workout feel I felt pretty good all right could have felt better maybe we're gonna drop a par in there guys all right so it's always good to make a path but we could always do that a little bit better did we increase the weights I actually stayed the same as well all right so that'll be my standard kettlebell weights but most of the movements I use the 24 kilo 53 pound the rotational elements I went down to the 16 the 35 pounder because as you rotate through the joints you need to make sure that loading pattern is on point so we're going to drop a power in there too did you complete the golf 4 challenge yes I did sub 12 minutes for the workout we got it done so I'm hitting a birdie right there we'll submit the scorecard that was a minus one there so we had a good day on the car it's pretty solid work and the overall handicaps coming down as well all right submit that Circa check myself on the leaderboard and we're making progress guys all right so that's there to help you track your progress and have fun with your training all right we want golfers everywhere to get in the gym to train at home to do whatever you need to do to golf strong all right guys because that is where you're going to feel better look better and play better and we're going to help every single one of you guys alright so go ahead download the golfod app you got free trial we got all the Black Friday offers on right now as well it's perfect time to sign up and then tell your friends subscribe to the channel let us know exactly how you intend to go strong [Music] thank you