Casey Ruff Casey Ruff ? South Jordan, UT Boundless Body
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Golf Workout with Kettlebells!

11 min
 · 
7 exercises
A kettlebell is a great tool to improve your game in the off-season! Here are some exerises, with a few variations including barbells and dumbells, that you can use!
Cardio - Walking
10 min
Goblet Squats
Kettlebell Deadlifts
Barbell Kneeling Squats
Dumbbell Lunges
Two-Arm Kettlebell Squat Swings
Kettlebell Single Arm Clean and Press
Golf Workout with Kettlebells!
11 min
 · 
7 exercises
A kettlebell is a great tool to improve your game in the off-season! Here are some exerises, with a few variations including barbells and dumbells, that you can use!
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Cardio - Walking
10 min
Set 1 of 0
Rest before next set
Get ready
321GO
Primary muscle group(s):
Calves, Hamstrings, Quadriceps
Secondary:
Glutes & Hip Flexors
  1. After following a thorough warm-up session, stand tall on a walkway, treadmill, or other walkable area. Make sure that your chest is up, core is braced, shoulders are back, and gaze is straight ahead.
  2. Begin by placing your left foot forward then shifting your hips to move the right leg forward. Continue this back and forth motion at a pace that is ideal for you.
  3. You may also want to include small weights or a grip strengthener during your walks. Remember to maintain perfect form throughout the walk. Avoid slouching.
Goblet Squats
No sets / reps / duration specified
Sets/Reps not set
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321GO
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Calves, Glutes & Hip Flexors, Hamstrings, Shoulders
  1. Stand with your feet shoulder width apart while holding a light dumbbell to your chest. You should hold the dumbbell by one end between your hands, with the other end extending down your torso. This is the start position.
  2. Squat down keeping your slightly arched and pushing your hips back.
  3. Continue down until your thighs are parallel to the floor.
  4. Hold for a count of one.
  5. Return to the start position.
  6. Repeat.

This exercise can also be performed with a kettlebell.

Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Stand up straight with a tight core and flat back.
  2. Position your feet wider than shoulder-width. Your toes should be facing out diagonally.
  3. Holding a dumbbell with both hands in front of you, look straight ahead and bend at the knees while driving your hips backward. Your knees should be following your toes in a diagonal line.
  4. Complete this wide stance squat by having your thighs come parallel with the ground.
  5. Pause and slowly return to the starting position without locking your knees.
  6. Repeat.
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings, Lower Back
  1. With your feet shoulder-width apart, stand with dumbbells as your sides with your palms facing each other.
  2. Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
  3. Pause for one second.
  4. Pushing up from your heels, raise back up to starting position and repeat.
Kettlebell Deadlifts
No sets / reps / duration specified
Sets/Reps not set
Get ready
321GO
Primary muscle group(s):
Abs, Hamstrings, Lower Back
Secondary:
Calves, Obliques, Shoulders
  1. Place a kettlebell on the ground. Step over the kettlebell so that it is in the center beneath you. Move your feet to shoulder-width or just outside of shoulder-width. Tighten your core and keep your chest up.
  2. Begin by kicking your hips back and slightly bending your knees. Extend your arms down to grab onto the kettlebell.
  3. Holding on to the kettlebell, drive your hips forward to stand back up. Slowly, reverse the movement by kicking your hips back and slightly bending the knees. Do not let your lower back arch.
Primary muscle group(s):
Glutes & Hip Flexors, Lower Back
Secondary:
Abs, Calves, Hamstrings, Quadriceps
  1. Place two dumbbells on the floor.
  2. Stand facing the dumbbells with your feet shoulder width apart.
  3. Bend knees and hips to lower your torso in a squatting movement,keep your back straight.
  4. At the bottom of the squat grip the dumbbells with an overhand grip,keeping your arms fully extended.
  5. Return to an upright position holding the dumbbells with your palms facing towards your body and extending your hips forward. Do not round your back.
  6. Return the dumbbells to the floor in the same manner you picked them up.
  7. Repeat.
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings
Secondary:
Lower Back
  1. Holding the handles of the resistance band, step on to the middle. Place your feet at shoulder-width with toes pointing forward. Tighten your core and keep your chest up.
  2. Bend your knees slightly and drive your hips back but NOT lower than your knees. Again, keep the chest up. This is the starting position.
  3. Forcefully contract your glutes, driving them forward. Do not just lean back. Your glutes should be fully contracted. Pause then return to the starting position.
Barbell Kneeling Squats
No sets / reps / duration specified
Sets/Reps not set
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321GO
Primary muscle group(s):
Glutes & Hip Flexors
  1. In a power rack, set the barbell to where your shoulders will be when kneeling. Set up behind the barbell. Kneel on a padded surface. Place yourself underneath the barbell, positioning it across your shoulders.
  2. Tighten your core and drive your glutes forward as you lift the barbell from the rack. Slowly sit back, keeping a braced form with your upper body.
  3. When your butt touches your calves, drive your glutes forward again as you slowly return to the starting position. Repeat.
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings, Lower Back
  1. With your feet shoulder-width apart, stand with dumbbells as your sides with your palms facing each other.
  2. Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
  3. Pause for one second.
  4. Pushing up from your heels, raise back up to starting position and repeat.
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Hamstrings
  1. Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
  2. Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
  3. Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.
Dumbbell Lunges
No sets / reps / duration specified
Sets/Reps not set
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321GO
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Holding a dumbbell in each hand, stand with your feet shoulder width apart.
  2. Keep your shoulders back. And your back straight.
  3. Take a long stride forward with your right leg. Your right foot should be in a position, that when you bend your right knee, your upper and lower leg form a 90 degree angle.
  4. Slowly bend both your knees, to lower your hips until your left (rear) knee is just above the floor. Hold for a count of one.
  5. Return to the start position by slowly straightening your legs and raising your body back to a standing position.
  6.  Complete all the repetitions for one set full set, then switch legs, or you can alternate between legs for each rep.

Do not let your knee travel past your toes in the down position as this can cause instability and injury.

Primary muscle group(s):
Quadriceps
Secondary:
Abs, Calves, Hamstrings
  1. Stand up straight while holding two dumbbells. Maintain a tight core and flat back as you carefully place your right foot on top of a bench behind you with toes facing down. 
  2. Bend at the front knee as you drop the back knee, maintaining perfect form. Front knee should not go over the toes.
  3. Allow your thigh to come to parallel with the floor.
  4. Pause then slowly return to the starting position without locking out your knee.
  5. Repeat then switch sides once set is complete.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
  1. Place a bench in front of you. Hold a pair of dumbbells and stand facing the bench. Brace your core and keep your gaze straight ahead.
  2. Bring your right knee up and step up on to the bench. Placing all of the effort in your right leg, bring your body up into a standing position on the bench.
  3. Slowly lower yourself to the starting position and switch legs.
Two-Arm Kettlebell Squat Swings
No sets / reps / duration specified
Sets/Reps not set
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321GO
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps, Shoulders
Secondary:
Abs, Calves, Hamstrings, Lower Back
  1. Hold a kettlebell with both hands in an over hand grip.
  2. Stand straight, with your legs slightly wider than shoulder width apart.
  3. Lean forward at your waist slightly and bend your knees as if getting ready to squat.
  4. Keep your back arched and your head facing forward.
  5. Let your arms hang loosely.
  6. Swing the kettlebell back between your legs while exhaling.
  7. In an explosive movement, force the kettle forward and back up in front of you, above head height by thrusting forward with your hips and rotating your shoulders.
  8. Continue for the desired number of repetitions or time.
Primary muscle group(s):
Shoulders
Secondary:
Glutes & Hip Flexors, Hamstrings
  1. Hold the medicine ball just below your waist and your feet slightly wider than shoulder width apart.
  2. Bend your knees, allow your body to lean forward and let the ball hang between your calves.
  3. Explode upwards using your legs and bring your arms up holding the medicine ball out in front of you until its just above your head.
  4. Lower the ball back between your legs (but not to the floor) and repeat the movement.
Primary muscle group(s):
Hamstrings, Shoulders
Secondary:
Glutes & Hip Flexors, Triceps
  1. Start with one kettlebell placed on the floor between your feet.
  2. Bend your knees and back slightly and reach down to grip the kettlebell in an overhand grip.
  3. Explode upwards using your legs and bring the arm holding the kettlebell out in front of you until it reaches a horizontal level.
  4. Lower the kettlebell back between your legs (but not to the floor) and switch hands to repeat the movement.
Kettlebell Single Arm Clean and Press
No sets / reps / duration specified
Sets/Reps not set
Get ready
321GO
Primary muscle group(s):
Shoulders
Secondary:
Abs
  1. Hold a kettlebell in your left hand and bring it to the center of your body. Throughout this movement, be sure to keep your abdominals braced and your gaze straight ahead.
  2. Begin the movement by bending at the knees then driving yourself up as you pull the kettlebell up. At the top, rotate the wrist so the kettlebell flips to the other side of your hand.
  3. Bend at the knees again with a slight lowering of the hips then drive yourself back up to create momentum. Push the kettlebell straight overhead. Carefully bring the weight down and repeat.
Primary muscle group(s):
Upper Back & Lower Traps
Secondary:
Glutes & Hip Flexors, Quadriceps
  1. Stand over a dumbbell with your feet placed slightly wider than hip width apart either side of the dumbbell.
  2. Squat down and take a firm grip of the dumbbell; ensure that your shoulders are positioned upright, keeping your back straight and eyes straight ahead.
  3. Explosively lift the dumbbell by extending your hips from the squatting position and allow the dumbbell to travel along upward and close to your body.
  4. As the dumbbell reaches your hip level, shrug your lifting shoulder and pull the dumbbell upwards keeping the same line of trajectory if viewed from the side.
  5. Bending your working elbow and allowing the dumbbell to extend overhead, slightly squat your body below so that your position is semi-squatted with your working arm fully extended above your head.
  6. Maintaining a solid grip on the now overhead dumbbell, drive your feet into the floor and rise upwards from the semi-squatting position to complete the lift.

This exercise is a complicated explosive lift. If attempting for the first time, start with a light dumbbell for form practice. Ideally, do so with a qualified trainer present.

Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps, Shoulders
Secondary:
Hamstrings, Lower Back
  • With dumbbells at your sides, stand with your feet slightly wider than shoulder-width apart and fee pointing slightly outward. Look straight ahead.
  • Squat down until your upper legs are parallel with the floor by bending your knees, keep your back straight.
  • With an explosive but controlled movement, push up through your heels and press the dumbbells above your head as you return to standing position.
  • Still standing, slowly lower the dumbbells down to your chest and then down to your sides by extending your arms.
  • Repeat.
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