How to Rotate with a Kettlebell // Golf Fitness

What's going on golf fans? Welcome to Movement Monday, where we're going to focus in on all different aspects in the gym to help you with your fitness and with your golf swing. Today, we're going to focus on the rotational kettlebell swing.

All right, so obviously, your rotation is the foundation of your swing. Okay, that is everything that we need to do well to bring the club head into the ball consistently and powerfully. Okay, so once we start to load rotational patterns, we're really going to see big changes in our power potential, the amount of force we can create in those patterns, and also our stability.

Because as our body starts to react to weight being unilaterally loaded, one side of the body different to the other, we have to then stabilize around the spine and get lots of different muscles working to keep us in our posture, to maintain center of gravity, and all of this transfers over incredibly well to your swing. So, why does the rotational kettlebell swing help your swing? Okay, guys?

Basically, we're going to start out by loading the trail hip. And always get asked, but always work both sides, guys, right? Because your deceleration profile is almost as important as your acceleration profile.

Okay, so we don't just use the kettlebell the same way that we swing, but always going to work both sides. Okay, and what we do once we start to load the hip with that first aspect of the movement, we start to see that transfer into our golf swing. Because as we take the club away into our trail hip, we need internal rotation, we need to load the glute, the posterior chain, and that's what allows the spine to stay in a great position, and we get into a very good backswing position.

Okay? As we use the weight of the kettlebell to accelerate through, we are looking for excellent ground force mechanics, which we are doing in our swing. We're looking to open up the hips and create lead leg vertical extension, guys.

We're going to push through the ground. Okay? So, in your swing, you'll see that with all the best players, as you come down into impact, you're working into the ground and then accelerating up.

Okay? It's that extension and that rotation in your swing that we are working on. Okay, guys.

So, we know your golf swing. However, you might not have done the rotational kettlebell swing before now. Okay?

So, here are the key points if you want to try out this move. Okay? And obviously, as with any movement, load appropriately.

Okay? It's first time you're doing it, start light, nail the pattern, and continue to build so you can progress over time. Okay?

So, much like the golf swing, the number one factor on the way back is that we load the ground and keep our hips inside of our foot line. Okay? That means the hips are rotating.

It also means we're loading the joint, firing the musculature, and creating stability through that motion. Okay? To change direction, we're going to push off that foot.

We're going to rotate the hips to change our weight to the opposing side of the body, keeping the core engaged around that neutral spine. We're then going to fire the glute, extend the hip, and using all of that momentum through the strong core, bring that kettlebell up as high as we possibly can. Okay?

So, you load going back, you rotate and extend going through, and transfer all of that energy through to the kettlebell. Okay? All the time, focus on your hips staying inside of your heels so that we create the rotational pattern.

We don't want any lateral shifting in this motion. Okay, guys? If you can do that, if you can prime your body through the ground, activate all of the muscles through the core around the spine so that we can accept the load, and then create the speed and power through the hips and through the ground.

You're going to nail this movement, and it will transfer to your golf swing. All right, so this is how you execute on an incredibly powerful golf fitness movement, and we can't wait to see golfers all around getting it done, guys. All right, so this will be a feature each and every Monday.

We've got an awful lot more coming for you through the week, and this is what it's all about, guys. All right, 2022 is the year to golf strong. This is a part of it.

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