Golfers: Try These 3 Kettlebell Exercises to Build a Stronger Core, Hit Longer Drives, and Protect Your Back

Steve Washburn, PTA, NASM-CPT • January 28, 2025

Golf demands a unique combination of strength, stability, and rotational power. A strong core not only improves your performance on the course, but also minimizes the risk of back injuries. Below, we’ll explore three kettlebell exercises that target your core, improve rotational strength, and boost your ability to drive the ball further—all while protecting your spine.

Tall Kneeling Halos

Benefits:

Enhances core stability and strength
Improves shoulder mobility and posture
Engages deep stabilizing muscles to protect your spine

How to Perform:

Begin in a tall kneeling position with both knees on the ground and your torso upright. Hold a kettlebell by the horns with the bottom facing up.
Slowly rotate the kettlebell around your head in a controlled motion, making a "halo" shape.
Engage your core throughout to avoid leaning or twisting your torso.
Perform 6-8 rotations in one direction, then switch directions.

Pro Tip:Keep the movement slow and controlled. Focus on maintaining a steady posture and avoiding any compensations in your hips or lower back.

Around the World in Tall Kneeling

Benefits:

Builds rotational stability and balance
Strengthens obliques and transverse abdominis
Enhances overall core control for better swing mechanics

How to Perform:

Start in the tall kneeling position with the kettlebell held in front of you by the horns.
Move the kettlebell around your torso in a circular motion, passing it from one hand to the other behind your back.
Keep your hips stable and core engaged to prevent swaying or shifting.
Complete 8-10 rotations in one direction, then reverse.

Pro Tip:

Imagine your knees and hips are glued in place. This ensures the movement is driven by your core rather than compensations from your lower body.

Liberty Walks

Benefits:

Improves core endurance and balance
Strengthens lateral stabilizers to prevent lower back strain
Boosts dynamic control and coordination
Builds grip strength

How to Perform:

Hold a kettlebell with the bell up, in one hand by your side and press straight overhead keeping the bell up.(just like the torch carried by Lady Liberty)
Engage your core and walk slowly forward for a set distance (e.g., 10-15 steps), keeping good posture and control of the kettlebell.
Switch hands and walk the same distance back.

Pro Tip:

To increase the challenge, use a heavier kettlebell or walk on an uneven surface like turf. Always prioritize good posture over speed.

Why These Exercises Are Essential For Golfers

All three exercises emphasize core stability, which is crucial for transferring power from your lower body to your upper body during your swing. Additionally, they target the muscles needed to maintain proper posture and alignment, while stabilizing your spine to prevent injury.

Incorporate These Into Your Routine

Perform these exercises 2-3 times per week as part of your golf fitness routine.
Combine them with mobility drills and rotational exercises for a well-rounded program.

By adding these kettlebell exercises to your training, you’ll not only develop a stronger core but also gain the power and stability needed to take your game to the next level—all while safeguarding your back from injury.

Happy swinging!

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