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Kettlebell Training

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rrweather View Drop Down
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    Posted: 23 September 2009 at 9:06am
Just curious to know if anyone has incorporated kettlebells into their physical training program. I just ordered two kettlebells that should be delivered in the next few days. I am going to give it a shot. From every video I've watched and ever article I've read, it seems like training with kettlebells would be perfect for golf. The proper kettlebell swing setup involves a straight (neutral) back and loading up the glutes and hamstrings. The swing itself is the act of standing up and letting your hips go forward. "They" say you should feel like you are trying to drive your feet into the ground. The best part (for the rotary swing) is your arms stay passive. Every video says that if your arms are sore, you are not using the correct muscles. This makes sense since you are using a kettlebell that weighs 40-50 lbs. I figure between loading my glutes and keeping passive arms, this should help with the rotary swing. The secondary benefit is that many kettlebell exercise naturally build your core strength. Anything that strengthens my core should help my golf swing! Wondering if anyone else has given kettlebells a shot. I will post my results after working with them for a month or so. Thanks.

Randy
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rrweather View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote rrweather Quote  Post ReplyReply Direct Link To This Post Posted: 28 September 2009 at 9:42am
Received my kettlebells. The first day I used them, I was simply trying to learn the basics. Basically, the swing and the "clean." The swing is supposed to help you feel your glutes loading up. Then you fire your hips forward and let momentum take the kettlebell out. I did this drill, both one-handed and with both hands. Then the clean is how you get the kettlebell up to the racked position. The first few times I bashed my forearms pretty bad. I knew that wasn't the proper technique. After watching more instructional videos, I slowly started getting better. Occasionally, I still wreck my forearms a little but I am getting the hang of it. Ironically, the heavier the kettlebell, the easier it is because I can not over swing. The first day was maybe 10-15 minutes of actual working with the kettlebell. The rest of the hour was spent watching videos and reading tips. I felt pretty good--until I woke up the next day.

I woke up very aware of what muscles I had used the previous day. Basically my legs and ass were killing me. Over the past four months, I have been working out pretty hard and regularly. I have been doing tons of interval training on the treadmill as well has lifting weights. None of that mattered. My legs were beat up from the feet up.

So, I know the kettlebell workout definitely works the hamstrings, and glutes. I am going to try again today. Hopefully another workout will help stretch out the muscles that are still sore. While the kettlebell workout may not help my golf game, it will make my body stronger, which can never hurt my game.

I have accumulated many links and sites that discuss kettlebell workouts if anyone is interested. Along with the lower body, there are exercises that target almost every muscle group. According to the experts, the beauty of the kettlebell workouts is most of the exercises require multiple muscles in your body to work together, as opposed to isolating a single muscle. Since the golf swing requires muscles working in unison, I figure any workout that also requires muscles working together should be beneficial.

Anyway, just some info if anyone is interested.  
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mship View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote mship Quote  Post ReplyReply Direct Link To This Post Posted: 28 September 2009 at 10:24am
RR
 
I am very interested. Could you post the links. I am a member at Gold's and they are starting kettle ball workouts.
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Matt1960 View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote Matt1960 Quote  Post ReplyReply Direct Link To This Post Posted: 28 September 2009 at 12:06pm
My concern would be that we should be doing nothing to strengthen the arms, before we have the correct body driven swing.
If there are exercises that will strengthen the rotary pulling nature of RST then I can see some benefits.
Matt
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rrweather View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote rrweather Quote  Post ReplyReply Direct Link To This Post Posted: 28 September 2009 at 5:43pm
The "kettlebell swing" has entirely passive arms. The whole concept with the "swing" is that you load up your hamstrings and glutes, then fire your hips forward with passive arms. The force from the hip fire eventually pulls kettlebell out away from your body (reminds me of Chuck's videos discussing centripetal and centrifugal forces). In fact, if you are using a heavy kettlebell, you will not be able to achieve the swing with active arms--the weight is just too much. I have found that the heavier the kettlebell, the easier it is to maintain proper form. Basically the only way to move the heavier weight is to use the larger muscles in your body (aka not arms).

Today I practiced what is called the "clean and press." It is basically getting the kettlebell from the ground, up to a military style press. If done properly, it works your hamstrings, glutes, and core getting the kettlebell up to your upper body. After a slight pause, you press the kettlebell up above your head. Again, when done properly, you use your lats to drive the kettlebell up. This is a very simplified breakdown. My point is that I feel working these muscle groups will benefit the rotary golf swing. The other way to look at it is that Tiger Woods has strong muscular arms; yet, he keeps them passive when he needs to. Simple increasing the size and strength of a particular muscle doesn't necessarily mean the muscle will now dominate a golf swing. Learning muscle control is necessary regardless of how strong each muscle is.

Anyway, here are a few links. I will say it up front that most sites try to sell products (obviously). Besides what is for sale, there is free information on these sites as well as all over the web. I am not affiliated with any of these sites and don't care if anyone uses them or buys any products from them.

http://www.performbetter.com/catalog/matriarch/MultiPiecePage.asp_Q_PageID_E_176_A_PageName_E_KettlebellLandingPage

This site has numerous videos by Anthony DiLuglio, who appears to be very knowledgeable in using kettlebells. This is the first site I found that peaked my interest. There are quite a few articles written by Anthony DiLuglio discussing weight lifting versus making the body stronger.

http://www.mikemahler.com/

This site has more products for sale but still has some useful information.

Also, if you go to both youtube and google video, you can search "kettlebell" and "DiLuglio" and find a wealth of information.

The biggest drawback I can immediately see is 1) if you do not have any instruction, you could hurt yourself if the exercises are performed incorrectly and 2) you need to either buy kettlebells or find a place you can use them. #1 is basically true of any exercise, especially those involving weights. #2 is not a problem if your gym has kettlebells available.

I ended up ordering a few instructional videos and buying the adjustable kettlebell handles that work with my weight set. I really had no choice since my gym does not have kettlebells nor kettlebell instruction. I also have other exercise equipment at home so that is primarily where I work out.

Hopefully this information helps. I am by no means trying to recruit people or sell the idea of kettlebell training. I simply think there are many kettlebell exercises that would benefit the rotary swing. Even if others decide otherwise, there is always the benefit of making your body stronger and healthier regardless of the golf swing.

Let me know if there are any other questions. I am by no means an expert so I can only provide so much help.

Just my two-cents...

Randy
 
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Post Options Post Options   Thanks (0) Thanks(0)   Quote steve_blackwell Quote  Post ReplyReply Direct Link To This Post Posted: 02 October 2009 at 11:25am
Hi Randy

I'm also planning to start an off season program as the golf season here in Canada winds down so I'd be very interested in your progress.  Kettlebells and yoga to start and then see about transitioning into a golf specific program.  Want to do things that simulate golf as much as possible.  On my feet, balance, no benches or machines.

I just received the Art of Strength kettlebell training clinic DVD as my tutorial to proper technique.  This is Anthony DiLuglio's own site.  Take at look at: http://www.artofstrength.com/

As you mentioned, I think kettlebells reinforce much of the things needed in the rotary golf swing.  Golf posture, passive arms, hamstrings and glutes in swings, shoulder/scapula stability in holds and lifts, etc.

Steve
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Post Options Post Options   Thanks (0) Thanks(0)   Quote secondary Quote  Post ReplyReply Direct Link To This Post Posted: 05 November 2009 at 10:08pm
Just wanted to bump this up.  Had my first 1.5hr lesson/tutorial (torture) and i can say that imho this is it!  Everything we talked about was exactly in line with RTS.  Neutral Joint Alignment,glutes, screwed into the ground, CORE.  You basically have to be "in the box" the whole time or you can't do it!  All the downward pulling moves originate in the lat/scap area.  The amount of glute and hip strengthing is going to be huge!  The place I went to Kombat KettleBells has been at it a while.  I think someday I could do it solo, but I am glad there is someone to watch me for now.  Just like golf, feel is not real.  The guy had some pretty interesting stories about 2 of their clients who are going back to Q school.  Guy started smiling big time when i started talking golf and RST.  "You don't even know how far down the right road you are yet".  If anyone is wondering about doing it, I recommend they check it out.  Feel the Inside Move the Outside is alive and well.  If you disconnect, you are getting a face full of Iron Bell. 

Just my .002$, but thought I would share.


Edited by secondary - 06 November 2009 at 10:39am
Tucson Arizon, Index down to 11!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote mship Quote  Post ReplyReply Direct Link To This Post Posted: 06 November 2009 at 2:50pm

The kettleball phenom has peeked my interest and I found a local guy that is RKC certified in the local area and gave him a call. He explained to me that using kettleballs is all about efficiency of movement and then I told him about RST and he said that is exactly what we teach you. How move efficiently and how to "feel" the the proper muscles firing. Before I even mentioned golf he was talking about how to properly squat and fire the glute. I am going to see him tomorrow and will post a follow up.

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secondary View Drop Down
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Post Options Post Options   Thanks (0) Thanks(0)   Quote secondary Quote  Post ReplyReply Direct Link To This Post Posted: 06 November 2009 at 8:06pm
I think you will be happy with what you see and hear.  Slightly disenchanted today because I am having a hard time walking  .  In a good way though.
Tucson Arizon, Index down to 11!
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Post Options Post Options   Thanks (0) Thanks(0)   Quote mship Quote  Post ReplyReply Direct Link To This Post Posted: 09 November 2009 at 9:13am

Well I went on Saturday and I was very pleased. Long story short the guy I went to is a RKC certified instructor who started KB b/c he had a herniated disc in his back and was told that only surgery would cure him...he did some research and read about KB helping back issues and has had no pain ever since.

I was there for 2 hours and I swung a bell for about 10 minutes and it is now monday and my hammies are still killing me (in a good way). We worked on proper form the whole time on 3 exercises....squat, KB swing (one and two arm), and the turkish getup. With the KB swing it is connect to your core by depressing shoulder blades, properly bending from the hips, and firing your glutes....does this sound familiar to anyone??

Finally we did the turkish getup which is my favorite move yet because it works everything b/c you use everything to stabilize....you learn to stabilize without tension.

Overall I though the experience was awesome and I am going to stick with the KBs for a while and see how I progress. Another thing this guy turned me on to, because I told him about my hip pain (torn labrum right hip, impingement in left hip) was a book called Pain Free: A Revolutionary Method for Stopping Chronic pain.
 
Anyway I have posted that I have a torn labrum in my right hip and pain from impingement in my left (both from impingement) and that I am having surgery in December on the right...well his mother in law was in the same situation as me with her shoulder and she is 70 and didn't want surgery so someone told him about this book and within 3 days her pain was gone. So I checked the book out of the library and have been doing the suggested exercises for the hips for two days and the twinge I was feeling in the left is no longer present. I am not cancelling surgery yet but if I go another week without pain then I will at least be putting surgery off b/c I have to give this a chance.
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