The Best Kettlebell Drill for Golfers
As a golf-focused rehab and performance chiropractor, I’m always looking for ways to bridge the gap between mobility, strength, and performance — without sacrificing injury prevention. One of my favorite drills to prescribe to golfers does exactly that, using a single kettlebell and a carefully designed movement pattern that mimics the demands of the golf swing.
This isn’t just another general exercise — it’s a golf-specific movement solution rooted in biomechanics.
The Drill: Split stance kettlebell swing
This closed kinetic chain drill incorporates multiple planes of motion and requires full-body integration, from the foot to the pelvis. It demands and reinforces the same exact movement components we need for an efficient, powerful, and repeatable golf swing:
✅ Foot pronation and supination
✅ Tibial internal and external rotation
✅ Femoral internal and external rotation
✅ Pelvic rotation
✅ Glute stretch-shortening cycle (lengthening and contraction)
Why This Drill Matters for Golfers
A high-performing golf swing is not just about club mechanics — it starts from the ground and works upward. The body has to load efficiently and transfer energy smoothly through each segment of the kinetic chain.
Here’s how this drill trains the body to do just that:
Foot mechanics: The shifting of weight and subtle rotation through the stance trains pronation on one side and supination on the other — mimicking how weight shifts in a swing.
Tibial and femoral rotation: As the pelvis rotates, the knee and thigh must follow in harmony. This drill forces the golfer to develop controlled rotation through the lower limb, reducing torque at the knee and improving force transmission.
Pelvic control: One of the biggest keys to rotational power is the ability to separate and coordinate the pelvis. This movement builds dynamic control of pelvic rotation through range — with stability and intent.
Glute activation: As you rotate into the loaded side, the glute on that side stretches eccentrically. Then, to return to center or push off, it contracts powerfully — reinforcing the same stretch-shortening cycle that drives your downswing.
How to Do It
Setup:
Start in a staggered stance with a kettlebell held in both hands slightly offset on the outside of the lead side hip
Maintain a soft bend in both knees and connection with the ground through the midfoot.
Movement:
Slowly shift your weight into your lead leg (left side for right-handed golfers).
As you load into that hip, allow the foot to pronate, the tibia to rotate internally, and the femur to follow.
Simultaneously, reach the kettlebell down and across your body toward the outside of your lead knee or shin.
You’ll feel a deep glute stretch and engagement on that side.
From this coiled position, rotate and extend back to the starting position, feeling the glute contract and drive the movement.
Focus:
Stay grounded and avoid lifting the rear foot.
Keep control through the hips — don’t let the knee collapse or lose alignment.
Move with intent, not speed. This is about building control, not just reps.
When to Use It
This drill fits well into:
Pre-round warmups to activate the kinetic chain
Midweek mobility and strength sessions
Post-injury rehab progression for rotational control
This is a go to favorite of mine in mid-stage treatment plans for Nashville golfers. Things we need to improve first are each individual component that this drill incorporates. After testing and addressing movement variability issues at the foot, tibia, hips, and pelvis, we can then integrates these joints with this drill.
Final Thoughts
The golf swing is not a collection of isolated joint movements — it’s an integrated sequence of mobility, strength, and timing. This kettlebell drill brings all those elements together. For golfers I work with, it’s often the missing link between passive mobility and true functional power. If you're not training your ability to load and rotate through the hips with your feet rooted in the ground, you're leaving speed, consistency, and injury resilience on the table. Want to learn how this fits into your golf performance plan? Let's connect and build a program that’s designed for how your body moves — and how your game should feel. Check out these similar drills that can work as progressions or regressions to this kettlebell swing variation…
-Dr. Nick DC, MS, TPI, CSCS
If you would like to learn more about your body, pain, and performance, send Dr. Nick an email at contact@integratedrpc.com or call at (585)478-4379, or schedule a FREE discovery visit at Contact.
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