Exercise of the Week- Atlas Swing


The atlas swing with a kettlebell, or a dumbbell is an explosive core exercise that will greatly work all the abdominal muscles, including the obliques. For sport and functional strength, this is one among the best. A kettlebell is the optimal training tool; the kettlebell should be heavy enough that the only way to swing it, is to use your hips and obliques to twist with the weight up.  I like this exercise because it is not sport specific but it is movement specific. 

Relation to Golf:

There is an eccentric loading initiated by the legs which is the best way to dynamically load rotation.  By using the weight of the kettle bell, you will see that the clearing of your body is initiated by the pull and momentum of the arm club unit.  Your body must clear of its own way in order to perform this movement safely.  This is probably the best way to feel proper weight shift and rotation which is what we are looking for in your golf swing.    


  1. Keep your back straight, take a little bit wider stance than your shoulder width.
  2. Keep your arms straight and start swinging the kettlebell up while turning your body to the left. Your feet and ankles must rotate accordingly with no resistance.
  3. Transition to the right using the weight of the kettlebell and use your core to keep centred.
  4. Continue the movement pattern until you reach the desired repetitions.


 3 – 5 sets 

10 – 15 reps

Rest – 1-2 minutes




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