Fitness & Warm-Up · Drill
Kettlebell Drills for Sequence and Weight Shift
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A kettlebell can teach your body the right order. Hold it low and make a backswing. Start down with your hips, pushing off your trail leg. Do it both directions. That stops you from hanging back. Next, swing it so your hips lead and your hands never pass them. Keep your rear end back. If you stand up early, the bell will bump your leg. Finally, squat down, press the bell to your chest and turn onto the other leg.
The drill
- Backswing, then start down with your hips.
- Push off the trail leg.
- Hips lead, hands follow.
- Keep your rear end back.
- Squat, press and turn, 10 per side.
Why it works
The downswing starts from the ground up. The trail leg pushes, the hips turn toward the target, and the hands follow. A kettlebell hangs from your arms and has real weight, so it shows you right away if your hands move before your hips. Keeping your rear end back holds your posture, so you turn instead of standing up, and the bell stays clear of your leg.
Common mistakes
- You start down by pulling with your arms and shoulders.Begin the move by pushing off the trail leg and turning the hips, and let the arms hang until the hips have started.
- You stand up early and the bell bumps your leg.Keep your rear end back and your knees soft so your hip hinge angle stays until the bell passes through.
- You hang back on the trail foot at the end of the move.Finish with your weight on the lead leg and your belt buckle facing the target, then turn onto the other leg on the reverse rep.
How you'll know it's working
- The bell stays clear of your thighs on every rep and never touches your leg.
- At the end of each rep, most of your weight is on your lead foot and you can hold the finish without stepping.
- When you swing a club afterward, you start down with a feeling of pushing the ground, and your contact is more solid, with the divot starting at or just ahead of the ball.
Make it easier or harder
Easier: Use a light kettlebell or a small dumbbell and do slow half-range reps, with a pause at the top of the backswing before you start down.
Harder: Use a heavier bell and do the reps at a faster pace without pausing, keeping the hips leading and the posture held through the whole move.
Common questions
Why does a kettlebell help with golf swing sequence?
The weight hangs from your hands, so if your arms start the move, you feel it at once. It teaches you to start with the lower body and let the hands follow.
How heavy should a kettlebell be for golf drills?
Pick a weight you can control through the full move without your posture changing. If you lose your rear-end position or need to lean back to lift it, it is too heavy.
