Exercise of the Week- Alternating Kettle Bell Swing

Hi everyone!

Before getting into this weeks exercise of the week, I wanted to announce to you all that I am now TPI Certified! I completed my certification a couple weeks ago and I am very excited to continue developing my passion for fitness in golf!

This week is another fully body exercise that incorporates full body recruitment as your entire body is in constant motion throughout the exercise. The Alternating Kettlebell Swings requires steady stability from the ankles to the pelvis to transfer all the the ground forces towards your arms and also encourages good coordination when alternating between both arms.

Relation to golf:

Alternating Kettlebell swings is a ballistic exercise that will effectively strengthen your posterior chain as well as grip, shoulders and core. These parts of the anatomy are crucial in golf particularly in the back swing and downswing; this is one way to help produce power in your swing for distance.  The quick and constant shifting between simultaneous movements means that your body has to react by automatically adjusting itself to the changes in positions which improves your overall dynamic balance.


  1.  Stand with your feet set wider than shoulder-width and lean forward with a straight back to grab the ketllebell.
  2. Drive your hips forward and swing the kettlebell up to shoulder height with your arm straight in front of you.
  3. Swap the kettlebell to your opposite hand while in mid-air and reverse the swing to the start position.
  4. Repeat with the other hand.

    *To ensure safety makes sure you can effectively perform the one arm swing before moving onto this dual movement.*

Frequency & Load :
Weight – 10lbs to 30lbs
Repetitions – 10-12



Hope you guys enjoy!



Comments are closed.