Unique Kettlebell Exercises to Strengthen the Core and Improve Stability for Golf

These two exercises are not seen too often in your local gym or course facility. One resembles a movement from traditional yoga, and the other is an exercise long forgotten but made popular by old-time strong men back in the early 1900's. Both exercises have tremendous benefits to golf. Particularly when dealing with core strength and stability. The first exercise is the kettlebell windmill. The kettlebell windmill is a tremendous core exercise for the shoulder girdle, rotator cuff, trunk rotators, side flexors, buttocks, and hamstrings. This exercise will develop strength, increase flexibility, and develop body awareness in the hips, spine, torso, and shoulders.

To perform the kettlebell windmill

1) Clean and press a kettlebell overhead with one arm.

2) Keeping the kettlebell that is overhead locked out at all times, push your butt out in the direction of the locked out kettlebell.

3) Turn your feet out at a forty-five degree angle from the arm with the locked out kettlebell.

4) Slowly lower your torso until your non-working hand touches the floor or front foot. Pause for a second and reverse the motion back to the starting position. Remember to squeeze your buttocks when rising up.

Next is the kettlebell bent press. The bent press is an "old school" move that has a huge carryover to golf. This exercise was once made popular by Eugene Sandow, the father of modern bodybuilding, in the early 20th century. This exercise will target your shoulder girdle, rotator cuff, trunk rotators and side flexors, and hamstrings. It will develop strength, flexibility, coordination, and total body awareness. This exercise can train various physical abilities and movement planes all at the same time.

To perform the bent press:

1) Clean a kettlebell with one arm. Push your hip out in the direction of the cleaned kettlebell.

2) Turn your feet out at a forty-five degree angle from the arm with the kettlebell. While you are sitting back and lowering yourself, contract your lat as hard as possible and move your body away from the kettlebell.

3) Continue to bend to the side until the kettlebell is locked out. You then simply hold the bell in position and extend your forearm as you shift your weight away from the kettlebell. Remember to squeeze your buttocks as you rise back up.

Keep in mind that the movements are performed slowly and while in total control. Take your time in learning the basics then progress. For more exercise idea's like these ones check out back9strength.com back9strength.com

RUI ROSARIO is a golf conditioning coach and kettlebell instructor based in Oakville, Ontario, Canada. Rui has been involved in strength & conditioning training for 6 years, and has enjoyed test driving a variety of training modalities over the years. Through the years he has developed a unique blend of kettlebell lifting, bodyweight exercises, yoga, and core conditioning in order to enhance your athletic performance, correct imbalances, and maximize your golf performance. Rui has helped many amateur and professional golfers improve their golf fitness and conditioning as well as recover from injuries.

FOUNDER OF IRON-WORX
- CERTIFIED RUSSIAN KETTLEBELL INSTRUCTOR UNDER PAVEL TSATSOULINE.
- CERTIFIED C.H.E.K. EXERCISE COACH
- CERTIFIED C.H.E.K. GOLF BIOMECHANIC

RUI takes'a refreshing new approach to fitness using old school tool, ie. a kettlebell, and a low tech/high concept' approach to strength and conditioning.