Kettlebell Golf Workout - Why Kettlebell Workouts Can Improve Your Golf Swing

This article is a guest post written by Kettlebell Kings. Some links may be affiliate links.

The perfect golf swing is a combination of power and control.

Power is a combination of strength and speed, while control is the ability to maintain joint stability through a range of motion.

To build strength and improve the explosiveness of your golf swing, you need an explosive workout.

If you are looking to improve your swing, incorporating kettlebell workouts into your golf conditioning program can help you build strength while not compromising the form of your swing.

Not only can kettlebell workouts assist in strength building which will allow you to exert more force, these workouts can also prevent you from being injured while playing.

A study by the US National Library of Medicine National Institutes of Health suggests that “overuse or sudden changes in swing are the common injury mechanisms” ultimately affecting the shoulders, wrists, and elbows of golfers.

This study backs the findings of American Golf, who report the most common golf injuries are to the lower back, elbows, wrists, and shoulders.

Straining the same muscles and tendons repetitively is often the primary cause of injuries for golfers. If your muscles, joints, and ligaments are not trained and conditioned correctly, you’re more prone to sustaining an injury. 

Targeted Strength Training

Therefore, it is essential to ensure that you’re performing targeted strength training to increase not only bone density but prepare your ligaments and joints to endure the stress of repetitive golf swings.

No matter what fitness level you’re at, kettlebell workouts are a great all-around exercise to strengthen the right muscles to improve your golf game.

Other exercises like the bench press, back squat, and running do not target the specific muscles and body parts that golfers use the most.

Kettlebell Training

Kettlebell training can provide the perfect workout for golfers looking to improve their swing, increase their strength, and condition their body to avoid injuries.

However, kettlebells can be intimidating if you’re unsure of how to use them correctly.

Therefore, we recommend that golfers follow the suggested workouts on Kettlebell Kings website (also shown below) that are tailored to those who want to improve their golf game.

Kettlebell Golf Workout

Kettlebell workouts are simply superior to other workouts for golfers because the movements are very similar to a golf swing.

Much like golf, the power behind the kettlebell swing comes from the hips instead of the upper body.

Kettlebell Kings partners with experts to bring you workouts that help you hit the ball further, control the club path, build muscle, prevent injury, and increase mobility.

Some of our recommended workouts for golfers are strength-building exercises that benefit your core, hamstrings, glutes, and shoulders.

Specific Golf Exercises Using Kettlebells

Exercises using kettlebells specifically designed for golfers include the following:

Single-arm Suitcase Deadlifts

Single-arm Suitcase Deadlifts– To perform this workout, you must assume the position of a basic deadlift with one kettlebell and focus on keeping your spine straight and push your glutes back throughout the exercise.

Kettlebell Halo

Halo– This workout targets the upper body and specifically, your core.

The halo exercise is the continuous movement of the kettlebell around your head from the front upper half of your body to around the back in a clockwise or counterclockwise motion for 60-seconds at a time.

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Single Leg RDL

Single Leg Romanian Deadlift– This workout is similar to the single-arm suitcase deadlift, except this exercise requires you to have a narrower stance and kick one leg back each time you bend down for a deadlift.

This exercise strengthens your ankles, spine, hips, hamstrings, and glutes.

Goblet Squat

Goblet Squat- The goblet squat strengthens the lower body including hips, quads, calves, glutes, and hamstrings.

For this exercise, keep your back straight while squatting down to pick up the kettlebell and keep your glutes firm.

Once you have picked up the kettlebell, squat down as far as you can without rounding your back and push yourself back up to repeat the exercise. 

Double Outside the Body Swing

Double Outside the Body Swing– Unlike the workouts listed above, this exercise requires two kettlebells.

This workout is all about focusing on good alignment and generating a powerful hip snap.

To perform this exercise, pick up two kettlebells, hinge your hips to squat, and swing the kettlebell back and forth, letting your hips and gravity help you along the way.

Kettlebells for Golf Training

Kettlebell Kings competition kettlebells and steel standard kettlebells offer a unique handle, which provides a more comfortable fit for your hands.

The window (the space between the bell and handle) of the kettlebell is smaller and more curved than other models. This model is designed to help kettlebell sport competitors reach personal records in strength, endurance, and competitions.

The kettlebell shown is a Kettlebell Kings 30-pound Steel Standard kettlebell.

Kettlebell Kings also offers free shipping on all kettlebell orders!

The most significant difference between competition kettlebells and other kettlebells is that Kettlebell Kings competition kettlebells don’t have any filler.

Filler inside of kettlebells is used to give the kettlebell the desired weight; however, over time, fillers may break up and may begin to shift. This will cause the weight to feel unbalanced.

Kettlebell Kings competition kettlebells have a hollow core which means that there are no fillers (like sawdust or ball bearings) that may rattle around while you work out.

The hollow core allows you to have a balanced, uninterrupted workout.

A golf swing is a compound movement that uses many different muscles in the body simultaneously including the core, hamstrings, glutes, and shoulders.

Each of these muscles is vulnerable to injury if not properly conditioned or trained.

By training with kettlebells, you can help you become a better and more competitive golfer by improving your strength, flexibility, and conditioning.

Visit Kettlebell Kings website to learn more about our kettlebells and how they can benefit players just like you.

We have specialized golf topics you can read about here.

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  1. Dennis Duncan

    I did not see you use the one or two hand kettlebell swing for your list. This is an explosive hip movement and will improve any golfers stability, mobility, strength and speed.

    • Todd

      Thank you for the comment Dennis. I agree the one or two-handed kettlebell swing is a great exercise for hip and glute strength, which will increase power in the golf swing. The possible problem, as stated in the Double Outside Kettlebell Swing video is that often, especially with athletes unfamiliar with kettlebells, the kettlebell swing places their shoulders and upper back into a position similar to C-posture. The advantage to the double outside KB swing is the lats and shoulders are pulled down & back in a more neutral postural position. However, don’t be surprised that the KB swing will be presented in a future article & video. Thanks again for your comment.


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Disclosure: The content on this website is provided for general informational purposes only. It is not intended as, nor should it be considered a substitute for professional medical advice, suggestions, diagnosis, or treatment of any kind. Any statements here have not been approved by the Food and Drug Administration. Always seek the advice of your personal healthcare provider before changing your health regiment. The information on this website is to be used at your own risk based on your own judgment. You assume full responsibility and liability for your own actions. I may earn a small affiliate commission for my endorsement, recommendations, testimonial and or link to any products or services on this website. Your purchase helps support my work and bring you real information about golf conditioning and performance. Thank You!

Todd Marsh Fitness

Focused on Golfers who want to improve their golf performance. TMF offers individual & group training on-line and in-person as well as DIY programs & courses.

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