When you work in the world of golf performance, you commit to a life of training athletes that are always fighting the battle of asymmetry.  Here’s the deal, you swing a golf club at a rapid rate of speed in one direction.  You also do most things primarily with one side of your body to begin with.  There is no way that your body works equally on both sides.  So why include so many exercises in your program that are in need of that symmetry to be efficient and not cause injury?  I’m not saying stop with the deadlifting and squatting because those two exercises are amazing and I believe need to be a staple in any strength program.  But, there are some great ways to mix in some unilateral work that will challenge each side of your body individually and that will ultimately lead to more overall efficiency and strength!

Where do I head when I want to work some unilateral motions?  Hello Kettlebells!

You can do the same exercises with a dumbbell, but those kettlebells are just so smooth in their transitions and feel amazing from a power generation standpoint.

Check out this kettlebell flow I did today.  The goal is to complete all of the exercises on one side, then the other.  That equals one full round!  Complete 4-6 full rounds and you have a pretty awesome workout.

  • 5 Push Presses
  • 8 Offset Squats
  • 5 Snatches
  • 8 Reverse Lunges
  • 8 One Arm Swings
  • 5 Windmills

This is also a great way to sneak a workout in when you are short on time.  Today I literally had 10 minutes and this got the job done!

Cheers to the weekend!

-S

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