Achieving your best golf swing requires a combination of control and power. There is one exercise that can really help you achieve these two important components.

Do you want to hit your golf ball further? Keep your hips loose, but strong? Regain a feeling of total body athleticism, and perhaps a better looking posterior?

Then, this kettlebell exercise for golf is going to be your new best friend.

Kettlebell Exercises Will Help Your Golf Swing And Athleticism

How To Improve Your Golf Swing With The Kettlebell

Frequently touted as “One of the Only Exercises You Ever Have to Do” by many strength professionals, rehab specialists, and fitness aficionados alike, the kettlebell swing is truly a one-stop-shop when it comes to strength training, fat burning, and mobility improving goodness. Perhaps the only other exercise that can beat it is the Get Up, but that is something we will get to on a later date.

If you are at least briefly familiar with kettlebells, the swing is something you will instantly recognize. However, if you are less acquainted with these odd contraptions that resemble a cannonball with handles, then the kettlebell swing may be a bit intimidating for you. But, just because it might seem a bit much at first, trust me when I say that it is more than worth learning how to become proficient at performing.

Do you want to hit your golf ball further? Keep your hips loose, but strong? Regain a feeling of total body athleticism, and perhaps a better looking posterior?

Then, the kettlebell swing is going to be your new best friend.

Now, take the time to watch this short video to be walked through the main steps necessary for mastering this king of movements.

Just as well, refer to further elaboration on these steps below to help you ensure your safety and to boost your learning experience.

Finally, it should go without saying that you should have permission from your primary health care provider before beginning any strenuous exercise program, and that none of this is replacement for quality coaching from a competent trainer.

Here we go!

Step #1: The Deadlift/Hip Hinge

To master the kettlebell swing, you must master its foundation. And, that is the hip hinge position, more commonly known as the deadlift.

The most important thing to keep in mind while learning this movement is not to rush it. Like I’ve mentioned, this is the very first step to mastering the kettlebell swing and if you put the proverbial horse before the cart, then you’re going to be wondering why things aren’t working out the way you want them too.

Take the time to really feel out this movement, and only move on once you know you have the position as strong and stable as you realistically can make it.

Step #2: The Hike

After you know how to keep your stability in the hip hinge position, moving forward with the hike is how you initiate the kettlebell swing.

Not stated explicitly in the video is the difference in the beginning positions of this movement, as opposed to the the deadlift in the first step. In the deadlift, you are standing directly above the kettlebell. However, in the hike position, you want to ensure that you are standing about a foot behind the kettlebell instead. This is what allows you to make use of momentum, since your arms will begin at an angle instead of perpendicular to the floor.

That momentum is vital towards beginning your kettlebell wings in the ideal position.

Step #3: Deadstart Swings

Once the hike is under your grasp, you can begin to flirt with the actual swing itself.


As I stated, it is quite the good idea to do a few practice swings with an imaginary kettlebell in your hands. Do this enough times until you feel like you at least have the general idea of the entire movement, and then you can add back the kettlebell. Because, for whatever reason, when the bell is in your hands, weird things form-wise can happen.

Prevent this by putting in some decent practice doing the deadstart swings.

Step #4: The Complete Swing

And, as we’ve been building up to since the very beginning, the completed swing is where we finish.

This will feel quite a bit different from the deadstart swing, but it is still the exact same movement minus the pause at the bottom. Which leads me to another point: Do not try to “stop” the kettlebell from being affected by the pull of gravity when it is at the top range. Simply let it fall, and “catch” it with good form at the bottom.

But, besides that, you now know how to do one of the basic kettlebell movements!

Final Recommendations and Thoughts

Men – when starting out, don’t go any heavier than the 16kg kettlebell. Women, likewise, the 12kg is your best bet while learning.

Generally speaking, especially when you are first getting used to the kettlebell swing, don’t do more than 10 repetitions in a row, and no more than 100 total in a workout. So, 10 sets of 10 reps would be a good goal to build up to, making sure that you rest at least a minute between sets to ensure you can keep your form adequate.

Take your time learning this movement. Make use of a mirror to check your form, or even use video via your cell phone to self-analyse how you could improve.

Finally, look forward to our next series Common Kettlebell Mistakes, which will walk you through the main issues that arise when individuals are learning this movement and how fix them.

Now, get in there and train!

And, please feel free to reach out if you have any questions or concerns at

Or, better yet, attend one of Empowered Strength’s classes at Pronghorn Resort coached by yours truly.

About the Author

Aaron Tandem is the managing coach at Empowered Strength in Bend, Oregon and is also responsible for teaching the StrongFit and Restore & Explore classes at Pronghorn Resort. Equal parts silly and serious, Aaron finds joy in working with individuals from all walks of life and helping them find newfound strength despite any misgivings they may have. Attend one his classes to experience some of the best coaching Central Oregon has to offer, and perhaps learn a new thing or two.