Hit the Ball Farther with this Ancient Russian Workout Tool

Benefits of Kettlebell Exercises for Golfers

  • Increased Fitness & Performance
  • Increased Control Path/Swing
  • Increased Distance
  • Injury Prevention
  • Increased Endurance
  • Increased Strength in lower back
  • Increased Strength in shoulders
  • Increased grip strength
  • Improvement of integrated movement patterns
  • Increased Power
  • Improved Flexibility

Those are all hot spots for golfers… and spots that we can’t normally hit with traditional dumbbells and barbells.

The nature of kettlebell exercises mimic real world activities such as the golf swing, shoveling, and carrying loads. Kettlebell exercises work several muscles simultaneously and may be repeated continuously for several minutes or with short breaks.

Vitamin D and calcium help avoid osteoporosis, a common problem for golfers in the hip and lower-back regions. Studies now show that targeted strength training is one of the most effective ways to counter osteoporosis. Deadlifts, squats and shoulder presses significantly increase bone density which helps a golfer’s body endure the stress of repeated golf swings.

(A basic program of strengthening and stretching exercises produces a more powerful golf swing. In 1995 a study was done in which a small group of golfers performed 15 Nautilus exercises and six stretches, three days a week, for a period of eight weeks. At the completion of the training period, the participants recorded significant improvements in their golf driving power. Their maximum club head speed increased 6 percent (5 miles per hour), even though they did not practice golf during the two-month study period.)

Weight resistance exercises with kettlebells will improve your stability, range of movement, and control during a swing. These exercises will also help to increase strength to get a more powerful golf swing.

Areas for Golfers to Focus on with Kettlebell Exercises

  • Core
  • Hamstrings
  • Glutes
  • Shoulders


This combination makes the exercise partially aerobic and more similar to High-intensity interval training in comparison to traditional weight lifting.

In one study, kettlebell enthusiasts performing a 20 minute snatch workout were measured to burn, on average, 13.6 calories/minute aerobically and 6.6 calories/minute anaerobically during the entire workout – “equivalent to running a 6-minute mile pace”.

Overall, the kettlebell is great training tool we should be working in with our existing golf workouts.

The kettlebell also doesn’t take up much room, so it’s perfect for those of you that train at home or have limited space to exercise in.


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