Kettlebell’s are great to train with as just like the golf swing the exercises encourage movement through the whole body, are very dynamic moves and require control through strength and stability.
This movement works the back of the body and the momentum is all through the hips. Start with your feet shoulder width apart, shoulders rolled back and shoulder blades down. Encage your core and relax your arms. Knees should have a soft bend for comfort but then they don’t hinge anymore through the movement. Drive the hips back and forth to get the momentum to swing the Kettlebell using the strength in the back of the legs. Complete 3 rounds of 12 swings.
Bent over row
Here we are developing back strength by rowing the KB into the body whilst the core has to work hard to maintain our posture.
Holding the top handle of the KB, with your palms facing away. Feet are shoulder width apart, shoulders rolled back and shoulder blades down. Hinge from your hips, keeping your chest up to avoid any rounding of the shoulders. Row the KB into your hips, feeling the mid back work, slowly lower back to the start and repeat for 3 rounds of 12.
Single arm bottoms up shoulder press
This exercise is developing shoulder strength and stability. Start with a light KB and focus on control of the movement. Hold the handle of the KB in your right hand with bottom of the KB facing upwards. Engage your core and focus on keeping your shoulders level as you only have the weight on one side. Press the KB up, keeping it above the body to maintain alignment. Slowly lower back down and repeat for 3 rounds of 12 on each arm.
Finishing with a core exercise, start by lying on your back with the KB in your hands up above you along with your feet. Tilt your hips to keep your lower back into the mat as much as you can. Slowly lower your hands and feet away to the ground, keeping your arms and legs as straight as possible. Pulling your lower back into the mat to engage your core, pull your arms and legs back to the start position, still maintaining straight limbs. Repeat for 3 rounds of 12. To make it a little harder, don’t allow the KB or your feet to touch the ground in the bottom position.