Strength Drills with Kettlebell

Todd demonstrating kettlebell press up

The kettlebell is a multifaceted essential for any workout routine, and the best part is that you don’t need a gym to be able to use one. Kettlebells are readily available at popular fitness chains such as Dick’s Sporting Goods and Modell’s and also online via Amazon, making it incredibly easy to work out from home if that is what is available to you. Kettlebells can be used to strengthen your back, chest, shoulders, quads, and glutes– just to name a few– and Todd has a wide variety of exercises to keep your workout regimen versatile, challenging, and interesting.


Kettlebell Squat and Press Up

As seen in the header of this blog post, Todd is demonstrating how to use a kettlebell in a squat and press-up combo which predominantly targets the glutes, quads, and shoulder muscles. Perform this exercise with the instructions as follows:

  1. Start in a semi-squat position.
  2. Grab kettlebell with the back of hand facing forward as shown.
  3. Thrust upwards with legs and hips. The palm of your hand will now face forward.
  4. Press up to full arm extension.
  5. Return to starting position, keeping a straight back.
  6. Repeat on opposite side.


Kettlebell Lunge

Todd demonstrating kettlebell lunge

The kettlebell lunge will predominantly target the glutes, hamstrings, and quads. Strong leg muscles are essential for establishing a firm golf stance as you are setting up your swing. The instructions for this exercise are as follows:

  1. Grip the kettlebell with your palm facing toward you and resting on upper arm.
  2. Take a big step forward with left leg.
  3. Lower your body until your right knee touches the ground. Note how your left leg now forms a right angle.
  4. Using legs and glutes push body up to starting position.
  5. Repeat on opposite side.

Your personal strength and muscle capacity will determine the weight you use and the amount of reps you perform per set. Keep in mind that if you can perform a large amount of reps without tiring easily, you should increase the weight of your kettlebell so that you can perform each exercise to failure. Increasing your strength and expanding your muscles are not easy tasks, so you must be motivated to push yourself, establish goals, and exceed your own expectations.


Find more exercises to do this in Fit for Golf-Set for Life, and tune in on Friday to see how you can supplement your work in the gym by staying hydrated.


Fit for Golf-Set for Life


Dunwoodie Golf Course
1 Wasylenko Ln
Yonkers, NY 10701