Want More Power? Add This One Exercise to Your Routine
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Every golfer wants more power in their swing. But to add a few extra yards to every club in your bag, you need an exercise that's safe, effective, and explosive — none better than the kettlebell swing. We breakdown the exact, step-by-step process to do a perfect swing and how you can avoid the common mistakes.
Hi, my name is Anthony Young, fitness instructor for RotarySwing.
com.
Today I'm going to show you the one exercise you need to add to your routine if you want to boost your power, blast your drives, and add more yards to each club in your bag.
While there are a lot of exercises out there to add power to your game and increase your strength, very few can beat the kettlebell swing.
The kettlebell swing is one of the most fundamental power exercises there are to build explosive strength in your hips and your hamstrings, which keep your lower back safe, and the movement itself is actually pretty safe as well.
The only problem with the kettlebell swing is that most people don't do it right, or actually if you look online, many people teach the kettlebell swing incorrectly.
So today we're gonna spend a little bit more time talking about the kettlebell swing, how to do it right, and some of the common mistakes.
Now the way you're supposed to do a kettlebell swing is you start with the kettlebell in front of you a few feet, okay?
Start with the kettlebell in front of you a few feet, and then you're gonna bend over with your knees slightly bent, your back flat, you're gonna grab onto the kettlebell, you're gonna hike it behind you like a center snapping the football, and then you're going to pop your hips forward and explode on up.
The arms don't do very much.
It's gonna look like this.
Again, start with the kettlebell in front of you, hike it back, pop, pop, pop, you notice my arms aren't doing very much, the kettlebell isn't going very high, those are all fine, because I'm just loading my hips and keeping my core tight.
Now, common mistakes with the kettlebell swing, I'm gonna use a lighter kettlebell to show you, the first one is people are trying to squat the kettlebell swing.
So you notice I start from here, which looks kind of like a deadlift, a lot of people want to squat it.
Very upright torso, very little bend, they're trying to squat the kettlebell swing.
Now, that's not a squat.
The swing is a hinge from the hips.
If you squat the kettlebell swing, you're gonna put too much work in your quads, it's gonna hurt your knees, and it's gonna stress your back.
You need to get onto your hips, keep that knee bend minimal.
So, compared to this, where the knee bend's a lot smaller, but it's all in the hips, exploding from the hips.
Another common mistake is people who are trying to use too much arms in the kettlebell swing.
So again, I'm going to use a lighter kettlebell.
It's gonna look something like this, and then they kind of like arm it up.
You can really tell that they're grabbing onto it and just pulling it up.
And you'll also see the kettlebell dip below their hands.
That's not a kettlebell swing either.
Remember, it's a swing, not a lift.
You almost want your arms to feel like noodles.
So there are two things you can One is to take a towel, loop it around here, and then try to swing.
That's one way.
And another way, really easy, is just to use a heavier weight.
So I have here, this is 12 kilos.
This is 24 kilos.
Most men should start with 16 and then can quickly advance to 24.
Women can do about 14 and then advance to 16, roughly around there.
But you want to use a weight that's actually pretty heavy.
So that will just correct itself.
Now you can't use your arms if the weight's too heavy.
Now you have to use your hips.
Once again, start with the kettlebell in front of you, bend over, hike it back, and then explode with the hips.
Lock out your hips, knees, and ankles all at the same time.
One more time.
Pop.
And there's your kettlebell swing.
Add it to your routine.
Keep on doing it.
Add more strength.
And over time, you'll notice the difference on your drives and pretty much every club in the bag.
