We are excited to begin our series on kettlebell workouts for golf. We will be covering kettlebell exercises that are designed to strengthen the muscles which help your golf game by hitting the ball further and having more control over the club path. This is Part 3 in our 5 part series that will cover a number kettlebell movements which will improve your game, make sure to subscribe to notifications for when each new post is released by completing the form below.
We have collaborated on this series with Master of Sport, Mike Salemi (@kettlebelllifestyle) and Mind Pump Media (@mindpumpmedia), both are great follows on social media and full of knowledge about kettlebell and fitness. In order to prepare for this series, Mike Salemi went to the Titliest Performance Institute certification and completed his TPI certification which is designed to "teach professionals how to increase player performance through a deep understanding of how the body functions during the golf swing." (http://www.mytpi.com/certification). 14 of the last 17 Major Championships were won by golf professionals advised by a TPI certified expert. Combining the knowledge taught at TPI certifications with Mike's already indepth knowledge of the body and lifting will create an amazing series of posts designed to help improve your golf game as well as overall strength.
By Mike Salemi:
Single Leg Kettlebell Modified Romanian Deadlift for Golfers
It’s no secret that just about every golfer wishes he could drive the ball further. However, while driving the ball further may be synonymous with expressing rotational power, one element most players miss is first establishing a solid working foundation of stability prior to teeing off into higher speed movements.1 If a player misses this fundamental step in his or her training progression, movement faults are likely to show up, such the ability to control pelvic posture to be used for optimal power transfer from the lower body to the upper body during the golf swing.2
In this modified version of the Kettlebell Single Leg Romanian Deadlift, the player must stabilize asymmetrical loads through the midline, while also dynamically balancing on one leg.
By design, the movement tries to induce a rotational torque on the spine from which it is the golfers job to counteract. The player must concentrate hard on maintaining a square pelvis and stable trunk throughout all repetitions. When performed properly, this exercise trains the muscles of the lower back, glutes, hamstrings, as well as those of the entire trunk via a single leg hinge pattern.
Mastering it is best accomplished via slow, controlled movements which once again, promote a safer and more effective transfer of force prior to incorporating power building exercises into your golf conditioning program.1
Read detailed description of this video below!
For this movement:
- With feet just narrower than hip width apart, use a slightly staggered stance such that the toe of the trail foot is in-line with the opposite heel (the knee of the trail leg will be bent). The kettlebell sits just in front of this foot, handle positioned horizontally.
- Hinge at both hips evenly by pushing your glutes back. Once you feel a nice stretch in the hamstring of your base leg, start bending from the knee slightly to reach the kettlebell handle with the opposite arm.
- Gripping the kettlebell, depress your shoulder down away from your ear, lengthen your spine, and take a big belly breath. Next, gently draw in your navel towards your spine, increasing the pressure within the abdomen (this intra-abdominal pressure helps stabilize the spine).
- Stand tall and if needed rebreathe and stabilize the trunk before lowering for the first official repetition.
- Straightening out the trail leg, drive back through the heel as you hinge, folding at the hips.
- With the hips and shoulders constantly level, think of elongating yourself from the crown of the head all the way through the heel of the rear leg. The toe of this leg should remain in contact with the floor throughout the movement, acting as a guide.
- Once the handle reaches approximately knee level, reverse the movement slowly under control, pushing the hips forward and up.
- Stand tall and contract the glute and quadricep of the base leg.
- Repeat for 5-6 slow repetitions each leg, focusing on good alignment throughout.
WHAT IS NEXT?
Make sure to subscribe below for Part 4, we will be publishing 5 different indepth posts about different kettlebell movements designed to improve your golf game.
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1. Chek, P. Golf Biomechanic’s Manual, 3rd edition. C.H.E.K Institute, 2010.
2. The Titleist Performance Institute Level 1 Seminar Manual, TPI Nevada Star I, 2016
ABOUT MIKE SALEMI
Kettlebell Master of Sport and WAKSC World Champion Mike Salemi's road in strength and conditioning started at the age of 15 while competing in Powerlifting. Today, as a Sports Performance Specialist, Mike’s focus is primarily geared towards Kettlebell, Golf, and Combat athletes alike. By collaborating with industry leaders who share a similar vision of building more balanced athletes, Mike offers workshops on topics ranging from integrative kettlebell training, athlete nutrition, and shoulder & spine health.