Golf Training Systems Single Kettlebell Workout

Everyone from athletes to soccer moms can benefit from kettlebell training. It helps develop explosive power, build strength endurance and teaches users to operate their body as single unit. These benefits are also tailor made for those individuals looking to improve their golf game.

The single kettlebell workout below is taken from Tampa Strength’s online golf training program. Its contains four exercises that can give you the strength you need to play better golf & live a healthier life. The exercises are:


Setup with feet approximately shoulder width apart & hinge forward at the waist – grab the handle of the kettlebell and hike it behind you – drive your hips forward & swing the kettlebell up to sternum level (you should be performing a standing plank at the kettlebell’s apex) – hinging forward at the hips allow gravity to pull the kettlebell back down between your legs & above your knees and repeat

Loaded Reverse Lunge

Stand with feet shoulder width apart and kettlebell racked to your shoulder – step back into a reverse lunge on the same side you have the kettlebell – return to starting position and repeat

Goblet Squat to Press

Stand with feet shoulder width & handle of kettlebell below your chin – holding kettlebell tight to your chest, perform a squat – at the top of the concentric movement of the squat press the kettlebell overhead with both hands – pull kettlebell back to starting position and repeat

Push-Up Tap

Setup in an arm extended plank with the kettlebell centered between you hands – maintaining a strong arm extended plank, lift hand and place it on top of the handle – return hand to starting position and repeat on opposite side

Workout Format

We recommend performing 8 reps of each exercise for 5 sets. Rest for 90 seconds between sets. Make sure you alternate legs/arms between sets when necessary. Choose a kettlebell that matches your current fitness level.

If you’re a golfer that lives in the Tampa Bay Area, contact us to setup a TPI movement screening. If you don’t live in the Tampa Bay Area, head to to learn about our online golf training program.

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