Kettlebell Get-up
Friday, November 7th, 2008Shoulder injuries are as common in golf as pink spandex in the aerobics studio. This is usually the result of poor posture, flexibility issues, and a decreased level of muscular strength and endurance. Of course without stability in the shoulder girdle your swing will not be as efficient as you want it to be. In fact the result usually ends up in developing poor swing mechanics and then rotator cuff injuries. The finest exercise for the shoulder and the core is the Kettlebell Get-up (or some people call it the Turkish Get-up). The Kettlebell Get-up will effectively teach you to brace the abdominal muscles, glutes and lower back. In addition it will work all the major muscle groups’ surrounding the shoulder, including small stabilizing muscles, tendons and ligaments of the shoulder. The Get-up has proven itself as a phenomenal exercise for developing strength, flexibility, and stability in the shoulder joint all of which are essential for an effective powerful swing. Without a doubt including this exercise in your current golf exercise routine is essential if you want functional strength, flexibility and stability, all of which is essential to packing a powerful golf swing. Give it a shot, try it with your bodyweight at first, than add a dumbbell if you don’t have access to a kettlebell. For more exercises like this one check out www.back9strength.com, and pick up your copy of Back9Strength: The Ultimate Golf Fitness Rolodex.
How to perform the Kettlebell Get-up
1) Lie on the floor, in a supine position (i.e. face up), next to an appropriate size Kettlebell.
2) Use both hands to press the kettlebell vertical - directly above your shoulder. Once in position, keep your elbow locked, wrist straight, and your eyes on the kettlebell.
Post your foot close to your buttocks (same side as your working arm.)
Post your foot close to your buttocks (same side as your working arm.)
3) Allow the weight to drift slightly forward, then push off your posted foot and sit up. It is acceptable to allow your free arm to assist slightly in sitting up.
4) From sitting, slowly move to the kneeling position. This can be done a number of ways. The main thing is to move slowly, keeping your working arm perpendicular to the ground and to finish in well supported, 3-point kneeling position.
5) Slowly straighten your torso, and then stand straight up.
6) Now that the fist half of the KGU is over, simply reverse the steps until you have reached your starting point. Try to focus on low reps for this exercise, move slowly focus on the kettlebell, NOT the mirror. Give it shot!!
