My guest Chuck Frary who is an experienced golfer and a leader with the Global Leadership Summit demonstrates the Kettle Bell Swing.

The Kettlebell looks like a cannonball with a handle. Kettlebells have been around for hundreds of years and are quickly becoming the strength tool of choice by many athletes.

Athletes such as Tiger Woods, members of the San Francisco 49ers, UFC Champions B.J. Penn, Frank Shamrock and many others including Celebrities, use the Kettlebell to condition their body and to keep their core strong and back injury free. Kettlebell training is amazing for anyone and everyone, just listen to your body and do what you can do!

Kettlebells teach individuals how to use their body as one unit. This is so important to golfers, who must use their entire body for the golf swing.


Kettlebell swings are an excellent exercise for the entire body, particularly the core and the lower body. The power in your swing actually comes from your hips and core, making this a powerful movement that forces your body to find stability as the weight swings out and up.

If you're new to kettlebell training, use a lighter weight for this exercise to get your form down (for example, 5-15 lbs for women or 10-25 lbs for men).

Hold a  medium-heavy kettlebell in both hands with legs hip-width apart.

Begin with some warm up swings to get a feel for the weight and the movement.      Start by hinging at the hips and taking the weight between the legs (arms should      touch the inner thighs). Keep the torso upright and the abs tight. SCOOP

At the bottom of the movement shift your weight back and thrust up through the hips to bring the weight up to about hip level.

At the top of the movement, the kettlebell should feel weightless. Use your hips  and legs to move the weight, rather than your arms and back.

Continue swinging for 1-3 sets of 8-16 reps.

To progress this exercise, and if you feel comfortable, you can take the weight all the      way up over the head.

Be STRONG in the LORD and in His Mighty Power! Ephesians 6:10

Watch the video demonstration here!