If you are new to kettlebell exercises, it is a very good idea to start with some basics. When trying a new type of exercise, do not dive in head first! Start slow, become comfortable with what you are trying to do, and once that happens, move on to some more advanced things.
As I mentioned on the main kettlebell page, it is extremely important that you use proper form when performing these exercises. Just like with the golf swing, proper posture is of the utmost importance in order to protect your back. Many kettlebell exercises involve swinging type motions where if you don't have full control over the weight, the risk of injury is high.
Here are a few basic exercises to start off with:
Simulated Golf Swings
-Grab a hold of the kettlebell with both hands (I prefer holding by the base of the weight).
-Bend your knees and stick your rear end out, similar to your golf stance.
-Bend forward at your waist, keeping your back straight.
-Now start slow, swinging the kettlebell back and forth like it is a golf club.
As you become more comfortable, you can make this swing motion larger and faster. You likely won't need a heavy weight to perform this correctly.
Double Arm Forward Kettlebell Swing
-Stand with your feet shoulder width apart and the kettlebell on the ground between your feet.
-Bend down at your knees and grab the weight with both hands, keeping your back straight.
-Start the swing at your hips, quickly moving them forward to start momentum.
-Then your shoulders will kick in helping you elevate the weight to shoulder height.
-Allow the weight to swing back down between your legs, and repeat.
-You will need two kettlebells to perform this exercise. Grab one kettlebell with your right hand and raise it overhead.
-Keep this weight overhead, and bend forward at your waist (keeping your back straight) to grab the other kettlebell with your left hand.
-Repetitively raise and lower the weight in your left hand, while holding the right hand weight overhead. Repeat to the other side.
-Start by holding the weight by the handle with one hand, against your leg (like a suitcase).
-Bend your elbow and keep your wrist locked so that the kettlebell is stable.
-Keep bending at the elbow throughout the range of motion, and then slowly lower.
-Grab the kettlebell by the handle with both hands, and lift it overhead (or have someone hand it to you), so that your elbows are straight and palms are essentially facing forward.
-Slowly lower the weight behind your head by bending at your elbows, and then raise the weight back overhead to complete the exercise.
These exercises are pretty basic but they are a great way to introduce your body to a kettlebell workout. Remember, the main component of your golf weight training program should be traditional exercises, not kettlebells. However, adding a few kettlebell exercises to your program will help mix things up and challenge your muscles in an entirely new way!