Kettlebell Swing

The most dominant muscle group in the golf swing, the glutes, are the powerhouse of hip strength and rotational power. The glutes have several functions throughout the swing. Stability of the hips, limiting lateral movement maintaining posture through the swing, and creating both rotational, and vertical power through impact

Starting position:

Stand with your feet shoulder-width apart with a kettlebell about a foot in front of you on the ground. Bend at the waist and grasp the kettlebell handle with both hands. your torso should be nearly parallel to the ground. Set your shoulders down and back away from the ears and brace your abdominals and maintain this throughout the entire movement.

Movement:

Shift your weight back to your heels as you start to lift the kettlebell and allow the momentum to bring the kettlebell through the legs. Maintain a slight bend in your knees, and and the kettlebell stays close to the hips at the lower position. While maintaining a neutral spine, explosively thrust your hips forward, creating kettlebell forward movement. The arms control the kettlebell, but does not lift, or pull the kettlebell.
Allow the kettlebell to descend back through the legs, close to the hips, while maintaining a stable core, and neutral spine and neck.

Finish position:

Bring kettlebell safely to a rest, under the hips with a slight bend in the knees, before setting the weight down directly underneath you, maintaining a neutral spine.

Notes: As a traditional kettlebell swing, this is a hip driven movement, with a hip hinge at the bottom, and standing tall at the top, do not hyperextend at the knees, hips, or back. Keep bell no higher then shoulder level