Weight Transfer Kettlebell Swing
We spend so much time on the lead leg of the golf swing, but what about the leg that starts the transfer? Well here it is! The weight transfer kettlebell swing will help you feel how the weight should be pushed from trail to lead leg, and give you the strength to transfer weight with real power.
Primary Muscles Used
Weight Transfer Kettlebell Swing Instructions
- You can use a kettlebell, dumbbell, or even a gallon of water, anything that you can hold onto and that has weight.
- Begin by gently rocking the weight back towards your trail leg, at this point you should feel the momentum of the weight pushing down on your leg, through your hip and glutes.
- Push your trail leg up and slightly towards your lead leg similarly to how you would start your golf swing, but very exaggerated.
- Using the momentum from your trail leg push swing the kettlebell up by pushing up and back on your lead leg, creating your hips to twist.
- Continue swinging the kettlebell up by using your torso rotation.
- Let the weight swing back down, again pushing down on your trail leg to start the movement over.
- Repeat.
- Perform exercise in both directions.
*None of the exercises shown are supposed to mimic your golf swing exactly. So please do not try to modify movement patterns in order to mimic your current golf swing. These exercises are designed to strengthen the muscles you use in your golf swing in a certain way so not to change your swing but make your current swing better. If you are choosing to modify your swing that is for you and your swing coach to work on.
Tim's list of benefits for the Glute Stabilizer Swing
- You can do this exercise anywhere so long as you have something heavy to hold.
- This movement helps you get a good feel for how your body moves most efficiently. By swinging this, you will feel gravity's pull and you will know when you are getting it right, which will transfer to your swing.
- In addition to weight transfer, this exercise also helps with balance and stability.
What if you could play the best golf of your life while looking and feeling your best? Green Physique's Golf Wellness program is an easy-to-use, expert-guided fitness program designed to help golfers of any skill level increase strength, mobility, stability, and flexibility.
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