Kettlebell Drills

for a Relentless
Power Game
Hard Style Golf Conditioning ©Terrence Thomas, 2006. All rights reserved.
HardStyle is a registered trademark and is being used with the permission from Dragon Door Publications.
No portion of the book may be used, reproduced or transmitted in any form or by any means, electronic or
mechanical, including fax, photocopy, recording or any information storage and retrieval system by anyone but the
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ISBN 1-4243-0436-3

This edition first published in June 2006

For information contact:

Expert Fitness Solutions
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Photography by Michael Fullana of Creative Edge Photography [Link]

WARNING—DISCLAIMER
The workouts and other health-related activities described in this book were developed by the author and are to be
used as an adjunct to improve strength, conditioning, health and fitness. These programs may not be appropriate for
everyone. All individuals and especially those who suffer from any disease or are recovering from an injury of any
sort should consult their physician regarding the advisability of undertaking any of the activities suggested in these
programs. The author has been diligent in his research. However he is neither responsible nor liable for any harm or
injury resulting from this program or the use of the exercises or exercise devices described herein.
 HARDSTYLE GOLF CONDITIONING

Acknowledgements

I would like to first thank the creator for allowing me to be a clear conduit for delivering this
information. Love and gratitude goes out to my parents for successfully keeping me “in play” in
the game of life. In every endeavor, success leaves clues and this book is no exception. There
are several key people who’s knowledge, teachings, support and mostly patience have directly
contributed to me being able to write this book and I would like to acknowledge them.

Paul Chek:

Paul, you have been to my career what electricity is to a light bulb. It is your teachings that I can
directly contribute to this book and the direction that my life has taken thus far. It was through
sheer destiny that I found you 10 years ago. Thank you Paul for your unwavering belief in me.
Thank you for seeing in me what I was not yet able to see in myself. Thank you for your “tough
love” and for giving me “the talk” 6 years ago. Words will never express the level of love and
gratitude that I have for you. I can only hope to show you through being an example of what
one can become as a result of your teachings.

Jim Mclean:

My client, golf teacher and friend. Thank you for allowing me to be your shadow and learn from
one of the best. Your kindness and generosity is second to none and know that it was greatly
appreciated.

Pavel Tsatsouline:

For your deadly simplistic and highly effective teaching methods I thank you. Thank you for
teaching me to get more from less. Know that I absolutely “get it” and have been able to “con-
solidate” my knowledge and I thank you for your approval of this project.

To anyone that I have had any business or personal relationship I thank you as well because
you have all contributed to my life in some way.

Health and Happiness,

 HARDSTYLE GOLF CONDITIONING

Hard Style GOLF Conditioning

Table of Contents
Preface: Add yards to your drive with this “Ball.”
Introduction: Are Golfer’s “Real” Athletes?

Phase I. Flexibility Drills

Get Stronger by Stretching 2
Keys to Effective Stretching 3
1. Head Rotation 5
2. Neck Side Bend 7
3. Levator Scapulae Stretch 9
4. Trunk Side Bend 11
5. Thoracic Mobilization 15
6. Kneeling Back Twist 17
7. Shoulder Twist 19
8. Good Morning Stretch 23
9. Cigarette Butt Stretch 25
10. Windmill Stretch 27
11. Groin Rock 29
12. Kneeling Lunge Stretch 31

Phase II. Mobility Drills

1. Egyptian 37
2. Kidney Taps 39
3. Hip Circles 41
4. Knee Circles 45
5. Neck Trunk Trainer 47
Kettlebell Saftey 101 53
Power Exercise #1: The Swing 54
Hard Style Golf Conditioning: Flexibility Program 61

Phase III. Balance and Stability Drills

Why Train For Balance? 64
1. The Standing Wall Lean 65
 HARDSTYLE GOLF CONDITIONING

Phase III. Balance and Stability Drills (cont.)

2. Horse Stance exercises 67
a. Horse Stance Vertical 67
b. Horse Stance Horizontal 69
c. Horse Stance Dynamic 71
3. Side Plank 73
a. Basic 74
b. Intermediate 74
c. Advanced 74
4. Thigh Lunge 75
a. Beginner 75
b. Intermediate 77
c. Advanced 78
5. One Legged Stance 79
6. Rocket Man 81
Power Exercise #2: Kettlebell Wrap Around 83
Hard Style Golf Conditioning: Balance and Stability Program 88
What about Abs? 96

Phase IV. Strength Drills

1. The Screwdriver 99
2. One Legged Deadlift 103
3. Under The Leg Pass 107
4. Military Press 111
The Hard Style Golf Conditioning Facts! 116
5. Windmill 119
6. Bent Press 123
Power Exercise #3: The Clean 127
Hard Style Golf Conditioning: Strength Program 133
Why Am I doing the same exercises every day? 139

Phase V. Power Drills—The top of the

Pyramid
1. Kettlebell Swing, Kettlebell 2-hand clean 143
2. Kettlebell 1-hand Clean, Kettlebell hanging screwdriver 144
3. Kettlebell wrap around 145
Hard Style Golf Conditioning: Power Program 146
 HARDSTYLE GOLF CONDITIONING

Conclusion 148
Appendix A: 12-Week Hard Style Golf Conditioning Program 150
Appendix B: Nutrition “Your Par What You Eat” 160
Appendix C: Training Log Instructions and templates 163
HardStyle Golf Conditioning Resources 165
 HARDSTYLE GOLF CONDITIONING

Preface

Add yards to your drive with this “Ball.”

It’s actually a Russian KettleBELL (not KettleBALL) and looks like a cannonball with a suitcase
handle. In Russia, kettlebells are as common as vodka and pickle juice as Pavel Tsatsouline states
in his book The Russian Kettlebell Challenge. He also goes on to quote a Soviet weightlifting book
which states that “It is hard to find a sport
that has deeper roots in the history of our peo-
ple than the girevoy (kettlebell) sport.”
Kettlebell training has experienced a rebirth
because of the former Russian Special forces
instructor. Pavel originally introduced kettle-
bell training to the U.S. military and it is now
hitting the sports and fitness industry with the
fury that could only come from mother
Russia.

In my 16 years in the fitness industry, I have

not come across any one piece of equipment
that offers so much with so little. It is literally
a complete gym that can be held in one hand.
So how can you use this low tech high yield
super fitness tool to improve your golf game?
Keep reading to learn more.
HARDSTYLE GOLF CONDITIONING
 HARDSTYLE GOLF CONDITIONING

Introduction

Are Golfer’s “Real” Athletes?

In the September 04 issue of Golf Digest, writer David Owen ranked golf low on the totem pole
in regards to physical demand. However, to answer this question, we have to agree on what an
athlete is. For our purposes, an athlete is one whose physical requirements demand a mastery of
one or more of the seven primal movement patterns. Mastery can be defined as consistency and
accuracy of performance. Paul Chek, author of the “Golf Biomechanics Manual” developed this
system of primal pattern assessment. He coined these movements primal in that these specific
tasks were required to survive during “primal” times. They can also be considered primal in that
we use these basic movements in everyday life. The seven primal movements are the squat, lunge,
bend, push, pull, twist, and gait. Gait has three parts; walking, jogging and running.

The physical requirements for golf, demands that the bend and twist patterns be done with great
accuracy and consistency. However, golf is not limited to these two patterns. All of the primal
patterns are required to function properly on the golf course. When judging the putting greens, a
proper squat pattern is needed to stoop down. A functional gait pattern allows us to walk the golf
course. We use a pull pattern during the backswing and when raking out bunkers. So are golfers
REAL athletes? Yes they very much are and kettlebell training will help improve athleticism.

To maximize your golf game, adequate Flexibility is nec-

essary to complete all phases of the golf swing.
Proprioception or body awareness is needed for proper
swing mechanics. Exceptional coordination allows
for proper movement sequencing. To maintain the
body’s center of gravity at the various swing posi-
tions, Balance must be maintained. Consistent
golf performance demands a solid foundation
of strength. Strength will prepare your body
to generate the force needed to sustain
power. Power is what creates club head
speed needed for long drives. All of these
abilities will develop very quickly with
the use of one kettlebell.
 HARDSTYLE GOLF CONDITIONING

Hard Style Golf Conditioning is a nuts and bolts program designed to provide you with the bare
essentials for improving your golf performance. There are many exercises and techniques to
improve flexibility, balance, strength and power and they all have their purpose and application.
Hard Style Golf Conditioning will give you more “bang for your buck” by using a low-tech high
yield approach that will improve the fundamental abilities that are needed for effective and safe
golf performance. Kettlebell lifting will help you forge a strong body that will exude health and
resiliency. If you follow the training program in this manual, your golf game will improve because
a Better Body=Better Golf.

Terrence Thomas,

CHEK Certified Golf Biomechanic, Russian Kettlebell Challenge Instructor

Phase I. Flexibility Drills
 HARDSTYLE GOLF CONDITIONING

Get Stronger by Stretching

Many of my golf clients are amazed at how their ball striking improves from simply doing
stretches. One important piece of advice that I want to give you is not to neglect the flexibility and
balance components of your Hard Style Golf Conditioning program. A properly executed stretch-
ing program will produce fast gains in golf performance and here is why;

A tight muscle is a weak muscle. In the book Stretching and Strengthening, Hans Spring, et al say
that sedentary living, repetitive activity such as golf and improper exercise technique can all con-
tribute to tight muscles. Flexibility, strength, and power are intimately connected but flexibility is
the gatekeeper to achieving optimal strength and power. Our body has a protective mechanism
that does not allow it to move beyond a point that it is not strong enough to control. It can be
likened to the parking break on your car. For example a tight hip muscle will restrict hip mechan-
ics during the golf swing. The tighter the hip muscle gets, the weaker it gets. Tightness begets
weakness and weakness begets tightness. It is a perpetuating cycle that will continue until the mus-
cle is properly stretched and balanced. A properly executed stretch will tell the body that it is ok
to relax, thus “releasing the body’s parking break”.

2
 PHASE I. FLEXIBILITY DRILLS

Keys to Effective Stretching

The Hard Style Golf Conditioning program is designed in stages so that you progress through
your levels of conditioning in a progressive manner. Your golf conditioning program can be com-
pared to building a pyramid in that it must have a solid foundation. The foundation is built upon
flexibility and mobility. Muscle Balance and Flexibility as well as Static and Dynamic Stability
(balance) control 80% of ball flight factors (Paul Chek).

1. Stretching is more than just sticking your leg out or trying to touch your toes. There are spe-
cific techniques that will convert a “normal” stretch into a body transforming experience. With
that said please approach your stretching drills with the utmost attention. Pay attention to the
written instructions as each stretch will have a key relaxation tip that will increase flexibility very
quickly. Just like your golf swing, it will take practice to master all of the drills in this program. It
will be time well spent when you are on the golf course feeling fresh and strong while your oppo-
nents are looking like the Hunchback of Notre Dame at the end of the round.

2. Breathing technique is vital to maximizing your stretching exercises. All breathing should be
done through the diaphragm. As you inhale through your nose your belly and lower ribs should
expand and your upper chest and neck should remain very relaxed. If you would like to know all
of the science behind this, please read Relax Into Stretch by Pavel Tsatsouline. Warning! Many of
the stretching techniques require that you hold your breath slightly while increasing pressure in
your trunk. If you have a medical condition that prevents you from holding your breath, please
consult your doctor before starting your Hard Style Golf Conditioning program.

3
 HARDSTYLE GOLF CONDITIONING

4
 PHASE I. FLEXIBILITY DRILLS

1. Head Rotation
Target Area: Neck rotators

Benefits: Neck flexibility and mobility

Instructions
• Stand with your feet parallel and at shoulder width.
• Place your hand flat on your left cheek.
• Turn head to the right as far as comfortably possible.
• Take a deep breath through your nose.
• Hold your breath in and gently press your cheek
against your hand as if to turn your head back to the
left but not actually moving. (i.e. and isometric con-
traction.
• Fully exhale through your mouth and move further
into the stretch. When you exhale allow the air to
escape naturally. Do not blow the air out. Simply
relax and exhale through an open and relaxed
mouth.
• You will not move very far on this stretch. Simply
focus on creating relaxation.

Progression: If you are able to rotate your head 90 degrees i.e. chin over shoulder, you can
progress into a maintenance phase with this stretch. Maintenance means that you will do the
stretch to maintain current flexibility rather than to increase it. Maintainence typically calls for
doing a stretch for 1 to 2 reps after exercise or playing. If you have a physical limitation that pre-
vents you from achieving full range of motion, simply use your judgment as to how far you will
turn your head.

5
 HARDSTYLE GOLF CONDITIONING

Place your hand flat

on your left cheek.

Turn head to the

right as far as comfort-
ably possible.

Fully exhale through your

mouth and move further into
the stretch.

Opposite side. You will not

move very far on this stretch.
Simply focus on creating
relaxation.

6
 PHASE I. FLEXIBILITY DRILLS

2. Neck Side Bend

Target Area: Side flexors of the neck, upper respira-
tory muscles

Benefits: Neck and shoulder flexibility and mobility.

Instructions
• Sit in a chair or stay in your golf cart. Hook your right
hand under the chair.
• Bring your left ear to your left shoulder. Do not lift
your shoulder towards your ear.
• Provide assistance with your left hand. Gently pull
your head closer to your shoulder.
• From this new position inhale, hold your breath and
gently press your head against your hand as if to try
to bring your head back to the upright position but
not actually moving.
• Exhale through your mouth and fall deeper into the
stretch.
• Like the head rotation stretch you will not move very
far. Simply focus on the relaxation after you exhale.
• Perform 2-3 relaxation breaths on each side.

Progression: Normal range of motion for the neck side bend is about 45 degrees or about the 2
o’clock position.

Bring your left ear to

your left shoulder. Do
not lift your shoulder From this new position
towards your ear. inhale, hold your breath and
gently press your head
against your hand as if to try
to bring your head back to
the upright position but not
actually moving.

7
 HARDSTYLE GOLF CONDITIONING

Like the head rotation stretch you

will not move very far. Simply focus on
the relaxation after you exhale.

Normal range of
motion for the neck
side bend is about 45
degrees or about the 2
o’clock position.

8
 PHASE I. FLEXIBILITY DRILLS

3. Levator Scapulae Stretch

Target Area: Levator Scapulae—the bridge
between the neck and shoulder.

Benefits: Neck mobility, Neck to eye reflexes,

neck tension relief.

The levator scapulae stretch is a combination of

the head rotation and neck side bend. It is true that
all muscles are important for optimal golf perform-
ance but there are some that can really cause prob-
lems and the levator scapulae muscle is one of
them. The levator scapulae connect to the shoul-
ders and neck so it can affect your golf perform-
ance from both areas. From the neck it could affect
your ability to keep your eye on the ball by causing
your head to tilt. Since your head is like a gyro-
scope in that the eyes always want stay level with
the horizon, a head tilt will cause your eyes to compensate and may lead to imbalances in the eye
muscles later. This may be important to you if want to avoid burying yourself alive in a sand trap
because you keep missing the ball. At the shoulder, the levator scapulae muscle will restrict your
backswing and cause you to lose power, slice, push the ball, hit a shank or all of the above. If you
have a problem with this muscle, this stretch in combination with the standing wall lean exercise
will help. Many golfers have complex orthopedic issues that are often times best served with indi-
vidualized instruction. For more information on private consulting or to register for a HSG fitness
school log onto [Link].

Instructions
• Place your right hand behind your neck between your shoulder blades with your finger facing down.
Keep elbow up shoulders pressed down.
• Turn your head to the left and grab the back of your head with your left hand.
• Gently pull your head down towards your left collar bone.
• From this end position take a deep breath, hold it and then gently press the back of your head against
your hand like you are trying to lift your head but not actually moving.
• Stop pushing with your head, exhale through the mouth and relax further into the stretch.

Progression: The levator scapulae muscle is tricky in that sometimes it can actually be too loose.
You have to go by feel. If your chin sinks down way past your collar bone and do not feel a good
pull when you are in position, then perform this stretch for maintenance only. The Wall lean exer-
cise that you will learn in the Balance phase of your HGC program will be more beneficial for you.

9
 HARDSTYLE GOLF CONDITIONING

Place your right hand

behind your neck
between your shoulder
blades with your finger
facing down.

Turn your head to

the left and grab the
back of your head with
your left hand.
Gently pull your head
At the shoulder, the levator down towards your left
scapulae muscle will restrict collar bone.
your backswing and cause you
to lose power, slice, push, hit a
shank or all of the above.”

10
 PHASE I. FLEXIBILITY DRILLS

4. Trunk Side Bend Stretch

Target area: Side flexors of the trunk

Benefits: maintains body alignment and posture,

and promotes a smooth backswing and follow-
through

The focus of the trunk side bend is to release the

close relative of the levator scapulae, the quadratus
lumborum (QLO). This muscle gets tight because
of the repeated contractions at the impact position
of the golf swing. For right handed golfers the right
QLO will become tight and the left one for lefties.
In my opinion, the QLO is even nastier than the
levator scapulae muscle because the fibers are
much denser making it very difficult to stretch. A
tight QLO will cause your shoulder on the same
side to drop down, lock your hip in place prevent-
ing you from coiling and uncoiling your hips. This
will cause a major power leak in your swing. Being
a manual therapist I can give you a first hand
account of the misery that people endure to get this muscle fixed. If you do trunk side bend
stretches regularly, it will save you the misery of having someone dig into your low back with an
elbow or some other blunt object.

Instructions
• Stand with feet shoulder width apart.
• Keep knees locked and squeeze buttocks
• Bend to the left and imagine you are sliding along an imaginary wall. If you cannot feel the stretch in
your side just above your hip bone, you will most likely need to place your back against a real wall.
• The left arm is along the side of the left leg. The right arm is reaching overhead.
• Take a deep breath in, hold for a second while tightening your butt, thighs and fists. Imagine that you
are returning back to the upright position but not actually moving. Just contract your side muscles like
you are trying to. Finally exhale through your mouth sinking further into the stretch.
• Lift both arms overhead to increase the intensity of the stretch. Lower your right arm to make the
stretch easier.
• Perform the same sequence on the opposite side.

Progression: You will need to use your own judgment in determining your need for the side bend
stretch. Since the quadratus lumborum muscle is being tightened with every golf swing, it is my
opinion that this stretch will remain in your HGC routine indefinitely.

11
 HARDSTYLE GOLF CONDITIONING

Beginner:
Stand with feet shoul-
der width apart.

Keep knees locked

and squeeze buttocks

Bend to the left

and imagine you
are sliding along an
imaginary wall. If
you cannot feel the
stretch in your side
just above your hip
bone, you will most
likely need to place
your back against a
real wall.

12
 PHASE I. FLEXIBILITY DRILLS

Intermediate:
The left arm is along the side of
the left leg. The right arm is
reaching overhead.

Take a deep breath in, hold for a

second while tightening your butt,
thighs and fists. Imagine that you Advanced:
are returning back to the upright
Lift both
position but not actually moving.
arms
Just contract your side muscles like
overhead to
you are trying to.
increase the
intensity of
the stretch.

Finally exhale
through your mouth
sinking further into
the stretch.

13
 HARDSTYLE GOLF CONDITIONING

This is the
muscle that
contracts very
forcefully at the
impact point on
the downswing
and at the finish
of the golf swing.

14
 PHASE I. FLEXIBILITY DRILLS

5. Thoracic Mobilization
Target Area: Thoracic spine and upper abdominals

Benefits: loosens up the upper back to allow for

easier rotation and a smooth back swing.

Range of motion in the thoracic spine is para-

mount for a good golf swing. For every degree
that the spine cannot rotate, the shoulder joint
will compensate accordingly. Restricted rotation
will cause you to use your arms rather than your
body. This problem typically shows up as wrist
and elbow injuries.

Instructions
1. Fold a normal sized bath towel in half lengthwise twice.
2. Lay the towel on the floor and roll the towel half way up.
3. Sit in front of the roll with the flat side up towards your head.
4. Lie down over the towel with the roll under your upper back. A good starting place for the towel is just
below your shoulder blades.
5. Place your hands behind your head and allow your elbows to touch the floor. If this position is uncom-
fortable for your shoulder, extend your arms straight out to the side with palms up.
6. Take deep breathes to allow the ribcage to expand and contract. Your belly should rise and fall with each
breath.
7. Take 3 deep breaths and move the rolled portion of the towel up towards your head about 2 inches.
Repeat 3 breaths then move the towel up one more time.
8. Repeat the cycle by starting below the shoulder blades.

15
 HARDSTYLE GOLF CONDITIONING

Lay the towel

on the floor and
roll the towel
half way up.

Lie down over the towel with

the roll under your upper back. A
good starting place for the towel is
just below your shoulder blades.

Place your hands behind

your head and allow your
elbows to touch the floor.

Take deep breathes to allow

the ribcage to expand and
contract. Your belly should rise
and fall with each breath.

16
 PHASE I. FLEXIBILITY DRILLS

6. Kneeling Back Twist

Target Area: Thoracic Spine and Shoulder girdle

Benefits: Flexibility and range of motion. Low level rotational development.

The kneeing back twist is the second piece

to loosening up the thoracic spine. Thoracic
mobilizations address the extension of the
spine and the back twist covers the rota-
tional aspect of the golf swing.

Instructions
1. Kneel on all 4’s with your buttocks touching
you heels.
2. Place your hands shoulder width apart and
keep your elbows turned in (i.e. your biceps
facing forward.)
3. Lift your right arm and extend it behind your
body. Your thumb side of your hand is facing
up.
4. VERY IMPORTANT! Extend your arm back
only as far as your body will allow. Forcing
your arm back will upset your shoulder and
reinforce a bad movement pattern.
5. Once you have rotated back as far as you
can, hold this position.
6. Take a deep breath and hold it for 2 seconds
then exhale trying to rotate a bit more.
7. Do this release technique 2 more times then
change sides.

17
 HARDSTYLE GOLF CONDITIONING

Kneel on all 4’s with your

buttocks touching your heels.
Place your hands shoulder
width apart and keep your
elbows turned in (i.e. your
biceps facing forward.)

Lift your right arm and extend

it behind your body. Your thumb
side of your hand is facing up.

VERY IMPORTANT! Extend your arm back

only as far as your body will allow. Forcing your
arm back will upset your shoulder and reinforce
a bad movement pattern.

18
 PHASE I. FLEXIBILITY DRILLS

7. Shoulder Twist
Target Area: Spinal Rotators, Shoulder and upper back muscles

Benefits: Flexibility and mobility in the shoulder and spine.

The shoulder twist will assist you in the back-

swing phase of the golf swing. It releases the
brakes on the muscles that twist the spine and
in the upper back. The shoulder twist will allow
your lead arm to cross your chest easier. This is
a good stretch to do in the middle of your
round. If you find yourself “hitting it fat” (mak-
ing large divots) the shoulder twist opposite of
your backswing may help. So if you are right
handed, perform a shoulder twist to the left.

Instructions
• Stand with your feet shoulder width apart and
knees slightly bent.
• Pull your left arm across your body with the
palm facing upward. Keep your left arm straight.
• From this position rotate your body to the right
as far as possible.
• Keep your legs straight, buttocks tight and hips
square as you turn your shoulders.
• Take a deep breath and hold it for a second. At
the same time push your left arm into your right
hand but do not move. Focus on turning your
torso back to the left without actually moving.
Hold this position for a second and then release
and twist further into the stretch i.e. back to the right. You may not move very far. Simply focus on relax-
ing after you exhale using the breathing techniques discussed earlier.
• Advance this drill by combining it with a bend. In the bend position, keep the head fixed like in the back-
swing.

Progression: Stretch the tight shoulder until you have equal twisting action on both sides.

19
 HARDSTYLE GOLF CONDITIONING

Pull your left arm across your

body with the palm facing upward.
Keep your left arm straight.

From this position rotate your

body to the right as far as possible.

Keep your legs

straight, buttocks tight
and hips square as you
turn your shoulders.

20
 PHASE I. FLEXIBILITY DRILLS

Advance this drill by

combining it with a bend.

Take a deep breath and hold it for a

second. At the same time push your left
arm into your right hand but do not move.
Focus on turning your torso back to the
left without actually moving. Hold this
position for a second and then release
and twist further into the stretch i.e. back
to the right. You may not move very far.

21
 HARDSTYLE GOLF CONDITIONING

If you find yourself

“hitting it fat”
(making large divots)
the shoulder twist
opposite of your
backswing may help.

22
 PHASE I. FLEXIBILITY DRILLS

8. Good Morning Stretch

Target Area; Hamstrings

Benefits: hamstring flexibility, hip and lower back

mobility

The skill of folding from the hips is vital to a smooth,

powerful and safe golf swing. In addition to releasing
tight hamstrings, the Good Morning stretch is the first
drill that will teach you the skill of the hip fold. The
hamstrings are important to golf because tight ham-
strings will restrict your ability to bend. If you have tight
hamstrings, they will lock your hips into place forcing
the lower back to compensate by bending more. This
will most definitely spell disaster for your lower back if
not corrected.

Instructions
• Stand with your feet parallel and about hip width apart.
• Bend your knees slightly
• Bend forward by folding from the hips. If you have trouble with the hip fold, place your hands in the
crease of your hips. If your back starts to hurt as you bend, use support form the back of a chair or golf
cart until you can fold at the hip more efficiently. If you have a good hip fold, you can have both hands
in front.
• Keep your head up, breastbone lifted and tailbone lifted.
• Keep the lower back straight and only go down as far as you can keep it straight.
• Once you have reached the sticking point in the stretch, take a deep breath in and hold it. Then
squeeze your buttocks and abdominals for a second. It will almost feel like you are going to the bath-
room but holding it in at the same time.
• Exhale through your mouth, release your buttocks, abdominals and then sink further into the stretch.

Progression: the normal bend position for the good morning stretch is about 50 degrees. If you
can bend forward as far as the illustration while keeping the lower back straight, you are ready for
the maintenance phase of your flexibility program.

23
 HARDSTYLE GOLF CONDITIONING

GOOD FORM!

Bend forward by folding

from the hips. If you have
trouble with the hip fold,
place your hands in the crease
of your hips.

Keep your head up,

breastbone lifted and
tailbone lifted.

“If you have tight

hamstrings, they will lock your
hips into place forcing the lower
INCORRECT FORM!
back to compensate by
bending more.

This will most definitely spell

disaster for your lower back if
not corrected.”

24
 PHASE I. FLEXIBILITY DRILLS

9. Cigarette Butt Stretch

Target Area; (Primary)-Hip Rotators (Secondary)-
Hamstrings

Benefits; hip rotator flexibility and mobility, hip coor-

dination

The cigarette butt stretch is adopted from the Golf

Biomechamics Manual and addresses hip flexibility,
mobility and coordination. It adds a rotation component
to the hip fold and simulates the hip mechanics of the
golf swing. The cigarette butt stretches the piriformis
muscle that sits under the meaty gluteus maximus and
acts as its little helper. Unfortunately most people’s but-
tocks are weak and as a result the piriformis works
harder than it needs to. The proof is in the increasing
number of lower back injuries. A strong gluteus max-
imus will protect the pelvis and lower back from injury.
You will learn how to build a powerful set of buttocks
with the kettlebell exercises in your Hard Style Golf
Conditioning program.

Instructions
• Stand with your feet parallel and shoulder width apart.
• Lift your right toe in the air and then turn it in about 45 degrees to the left.
• Shift your weight back toward your right heel while folding at the hip. Place your right hand in the
crease of your right hip if you are having trouble. You should now feel the stretch in your right buttock.
The key is to kick the hip out to the right.
• At this point take a deep breath in and hold it. Then squeeze your buttocks and abdominals for a sec-
ond.
• Exhale through your mouth, release your buttocks and abdominals then sink further into the stretch.
Keep your lower back straight and tail bone up like in the good morning stretch.

Progression: This is another stretch you will need to go by feel. If you get into the correct position
and do not feel significant tightness, perform this stretch to maintain flexibility.

25
 HARDSTYLE GOLF CONDITIONING

Lift your right toe in the

air and then turn it in about
45 degrees to the left.

Shift your weight back toward your

right heel while folding at the hip. Place
your right hand in the crease of your
right hip if you are having trouble.

You should now feel the stretch in

your right buttock. The key is to kick
the hip out to the right.

Keep your lower back

straight and tail bone up like in
the good morning stretch.

26
 PHASE I. FLEXIBILITY DRILLS

10. Windmill Stretch

Target Area; hamstrings, spine rotators, hip rotators

Benefits; Flexibility, Rotational mobility, chest

opener, low level strength and stability

The windmill stretch is an integrative posture that

combines the skills of the bend, hip fold, and trunk
twist patterns of the golf swing. It combines the skills
learned in the good morning and cigarette butt
stretches. Mastery of this drill will download some
great software into your nervous system that will
upgrade your golf performance in a nanosecond.

Instructions
• Stand with your feet parallel and shoulder width
apart.
• Lift your toes in the air and turn them to the right
about 45 degrees.
• Place your right hand in the crease of your right hip.
Now kick your hip out to the left
• Bend forward in the direction of your toes. Bend at
the hips focusing on increasing the hip crease.
• Reach above your head with your left arm. Push your
arm slightly behind your body.
• Look up at your left hand.
• Keep the left shoulder pressed down by squeezing the armpit of your left arm. This squeezing of the
armpit will be important in the kettlebell military press, windmill and bent press strength exercises. So
how do you squeeze your armpit? Do this by pressing your shoulder down towards your hips.
• Breathe in and squeeze your buttocks, and abdominals. Exhale, release and sink down further into
the windmill.
• To increase the rotation, pretend like you are pressing against and imaginary wall with your left hand
trying to twist your body back to the left.

Progression: the windmill stretch is an integrative stretch that combines 2 key components of the
golf swing. Therefore I will recommend that it be performed indefinitely.

27
 HARDSTYLE GOLF CONDITIONING

Stand with your

feet parallel and
shoulder width apart.

Lift your toes in

the air and turn
them to the right
about 45 degrees.

Reach above
your head with
your left arm.
Bend forward in the direction of
your toes. Bend at the hips focusing
on increasing the hip crease. Keep the left
shoulder
pressed down
by squeezing
the armpit of
your left arm.

28
 PHASE I. FLEXIBILITY DRILLS

11. Groin Rock Stretch

Target Area: short adductors

Benefits: improved hip posture and hip mobility

This doozie will definitely have you crying for

mommy if theses muscles are tight and they are in
most people. You can thank Paul Chek and his Golf
Biomechanics Manual for sharing the pain. The short
adductor muscles are dense, thick and get tight very
easily. The Groin Rock stretch will give you some
added freedom in your hips to further release the
power breaks.

Instructions
• Kneel on the floor with a towel or mat under your knees.
• Spread your knees apart as far as you can and rest your weight on your forearms.
• Your toes are pointed outward like a frog.
• Shift your hips back towards your feet while keeping an arch in your lower back i.e. stick your butt out.
Only go back as far as you can keep your butt out.
• Now from this position take a deep breath in and hold it. Now squeeze your inner thighs into the floor
and hold for 3 to five seconds.
• Exhale and relax further into the stretch. You may not open your legs very far after you exhale. Simply
focus on relaxing into the stretch.
• Move into the recovery position for a few seconds then repeat the sequence. If these muscles are tight
you will soon know why it is a “recovery” position.

Progression: some muscles will unfortunately always be tight and the short adductor muscles are
one of them. Most women and very flexible men will have a tendency to loosen up quickly with the
groin rock stretch and may need to go into a maintenance phase once they have adequately
stretched these muscles. But for the rest of us, the groin rock stretch will apart of our flexibility
program indefinitely.

29
 HARDSTYLE GOLF CONDITIONING

Kneel on the floor with a towel or mat

under your knees.
Spread your knees apart as far as you can and
rest your weight on your forearms.
Your toes are pointed outward like a frog.

Shift your hips back

towards your feet while keep-
ing an arch in your lower back
i.e. stick your butt out. Only go
back as far as you can keep
your butt out.
Now from this position take
a deep breath in and hold it.
Now squeeze your inner thighs
into the floor and hold for 3 to
five seconds.

Move into the recovery position for a

few seconds then repeat the sequence. If
these muscles are tight you will soon know
why it is a “recovery” position.

30
 PHASE I. FLEXIBILITY DRILLS

12. Kneeling Lunge Stretch

Target area: hip flexors

Benefits: restores mobility and flexibility in the hips

and spine.

The hip flexors are the muscular link between the

spine and the legs. Doctor Vladimir Janda (1923-
2002) an international authority on rehabilitation
states that most muscle imbalances originate at the
hip flexors. So what he is saying is that the hip flexors
affect the posture of the upper and lower body. Tight
hip flexors will place extra compression forces on
your lower back. If you combine these forces with
the forces generated during the golf swing, tight hip
flexors have the potential to create a very serious
injury to the lower back. If you do have tight hip
flexors the kneeling lunge stretch will help.

Instructions
• Kneel on the floor in the lunge position. Start with your
left knee down.
• Your arms are at your sides.
• Lift your chest and squeeze your shoulder blades together.
• Tuck your tail under, squeeze your buttocks and then lean forward by pushing your hips forward. 80%
of your weight is on your front foot.
• Keep both feet planted solidly on the floor. Pretend that you are trying to split the floor open by push-
ing your front foot and back knee in opposite directions.
• Take a deep breath in. Hold the air in your lungs for a second. At the same time apply more pressure
to your “split the floor” technique”. Exhale through the mouth and then relax further into the stretch.
• Intermediate version: Place your left arm overhead and your left hand on your left hip.
• Advanced version: place your right hand on the floor and rotate more.

Progression: the hip flexors are a bit tricky in that they tend to be really tight or really loose.
Either scenario can produce posture imbalances and or back pain. A dead giveaway that you have
tight hip flexors is that you have a Donald Duck posture in your hips i.e. your butt sticks out
excessively. On the other hand if you have a Pink Panther type posture where your hips project for-
ward in relation to your shoulders you most likely will have loose hip flexors. If you perform the
lunge stretch with proper form and do not feel the stretch deep in the groin area you may have
loose hip flexors and will need to go to maintenance mode with the lunge stretch.

31
 HARDSTYLE GOLF CONDITIONING

Kneeling Lunge Beginner

Lift your chest and squeeze your

shoulder blades together.

Tuck your tail under,

squeeze your buttocks and
then lean forward by pushing
your hips forward. 80% of your
weight is on your front foot.

Keep both feet planted solidly

on the floor. Pretend that you are
trying to split the floor open by
pushing your front foot and back
knee in opposite directions.

32
 PHASE I. FLEXIBILITY DRILLS

Kneeling Lunge Intermediate

Intermediate version:
Place your left arm over-
head and your left hand on
your left hip.

33
 HARDSTYLE GOLF CONDITIONING

Kneeling Lunge Advanced

Advanced version:
place your right hand
on the floor and
rotate more.

A dead giveaway that you have tight hip flex-

ors is that you have a Donald Duck (left) posture
in your hips i.e. your butt sticks out excessively.

On the other hand if you have a Pink Panther

(right) type posture where your hips project for-
ward in relation to your shoulders you most likely
will have loose hip flexors.

34
 Phase II.
Mobilization Drills
 HARDSTYLE GOLF CONDITIONING

Mobilization Drills
Research has shown that the golf swing requires about 90% of voluntary muscular effort. That
means you use almost all of your available power when swinging a golf club. If the body is not
prepared for such an effort, you will greatly increase your chances of getting injured or not play-
ing at your best because your body is still in sleep mode. Pavel Tsatsouline in his SuperJoints DVD
states that a lack of active flexibility (mobility) is one of the major causes of injury. Golf-specific
mobilizations increase circulation, relaxation and will prepare you to play a good round of golf.
Mobilizations will also give you a good physical recharge after your round. The following exer-
cises should be done before your exercise routine, and/or before after you play golf.

36
 PHASE II. MOBILIZATION DRILLS

1. Egyptian
Target area; Spine, hips and shoulders

Benefits: rotational mobility

The Egyptian as well as the Kidney Taps were introduced to me by Senior RKC Steve Maxwell
in his DVD “Joint Mobility and Recharge” and are great mobilizations for the spine, shoulders
and hips.

Instructions
• Stand with your feet shoulder width apart and arms straight out to your sides.
• Turn your head to the right, your right palm up and your left palm downward. Both palms will be fac-
ing up at the end of the rotation.
• At the same time turn your left toe to the right rotating your left hip inward.
• Uncoil and repeat the same steps but on the other side.
• Maintain a smooth and steady tempo.

Stand with your feet shoulder

width apart and arms straight out
to your sides.

37
 HARDSTYLE GOLF CONDITIONING

Turn your
head to the
right, your
right palm up
and your left At the same
palm down. time turn your
left toe to the
right rotating
your left hip
inward.

Uncoil
and repeat
the same Maintain a
steps but on smooth and
the other steady tempo.
side.

38
 PHASE II. MOBILIZATION DRILLS

2. Kidney Taps
Target area; Spine, shoulders, hips, and wrists and hands.

Benefits: mobilization and relaxation in the spine, shoulders, hips, hands and wrists.

Instructions
• Stand with feet shoulder width apart.
• Twist your torso to the right allowing your
arms to swing freely.
• Allow your right arm to bend naturally and
“tap” your lower back or kidney area.
• Twist in the other direction using the same
pattern.
• Generate the whipping action in the arms by
rotation the pivoting with the foot and rotat-
ing with the hips and trunk. Relax the arms
and let them enjoy the ride.

39
 HARDSTYLE GOLF CONDITIONING

Twist your torso to the

right allowing your arms to
swing freely.

Stand with
feet shoulder
width apart.

Allow your right arm to

bend naturally and “tap” your
lower back or kidney area.

Twist in the other

direction using the
same pattern.

Generate the whipping

action in the arms by rota-
tion the pivoting with the
foot and rotating with the
hips and trunk.

40
 PHASE II. MOBILIZATION DRILLS

3. Hip Circles
Target area; hip joint

Benefits: mobilizes and increases blood flow to the hip joints.

Instructions
• Stand with your feet shoulder width apart.
• Place your hands on your hips.
• Move your hips around an imaginary circle.
• Focus on keeping your head and feet in line
with each other.
• The knees can be either locked or slightly
unlocked. The slightly unlocked position has
more of a carryover to golf. The locked knee
position helps keep the drill exclusive to the
hip joint.

41
 HARDSTYLE GOLF CONDITIONING

Knees locked

Stand with
your feet shoulder
width apart. Place your hands on your hips.
Move your hips around an
imaginary circle.

Focus on keeping
your head and feet in
line with each other.

42
PHASE II. MOBILIZATION DRILLS

Knees unlocked

The knees can

be either locked or
slightly unlocked.
The slightly
unlocked position
(this page) has
more of a carryover
to golf.

The locked knee

(previous page)
position helps keep
the drill exclusive
to the hip joint.

43
 HARDSTYLE GOLF CONDITIONING

44
 PHASE II. MOBILIZATION DRILLS

3. Hip Circles
Target Area: Knee joint

Benefits: increases mobility and blood flow to the knees.

Instructions
• Stand with your feet together.
• Place your hands on your knees.
• Bend your knees and simultaneously move
them in a circular fashion. Go down as far as
you are able to keep a smooth and comfort-
able tempo.
• Reverse the direction of the circle in the
middle of your set. If you do 20 reps, change
directions on number 10.

45
 HARDSTYLE GOLF CONDITIONING

Bend your knees

and simultaneously
move them in a cir-
Stand with cular fashion. Go
your feet together. down as far as you
Place your hands are able to keep a
on your knees. smooth and com-
fortable tempo.

46
 PHASE II. MOBILIZATION DRILLS

5. Neck Trunk Trainer

Target area: Neck, Shoulder, Upper and middle back

Benefits: Improves posture, increases spinal rotation

and mobility,

This is an excellent pre golf exercise as it primes all of

the rotational reflexes from head to toe. You can also
do this one in the middle or end of your round to give
you a recharge.

Instructions
• Stand with your feet shoulder width apart with your
right arm in front.
• Sequence 1: Rotate your arm backwards to the right
keeping your eye on your hand. Note how far you can
rotate comfortably.
• Return back to the starting position.
• Sequence 2: rotate your right arm back while keeping
your head straight and hips square. Do this for 5 reps.
• Return back to the stating position
• Sequence 3: Now rotate your arm back to the right
while turning your head to the left. As your head turns
left, your eyes will turn right. Focus on keeping your
eyes fixed on an object as your head turns. This tip is
VERY IMPORTANT as it increases the coordination
between your eyes and neck. Remember the gyro-
scope analogy given in the levator scapulae stretch.
Do this 5 times.
• Sequence 4: Finally repeat your initial full backward
rotation and note how much farther you can rotate.
• Repeat steps using the left arm.

Note: Please pay close attention to the head and eye positions of this drill. Another benefit of
this drill is that is primes the occulo-cervical reflexes or the connection between your eye and neck
muscles. This is important, as it will help you keep your eyes on the ball.

47
 HARDSTYLE GOLF CONDITIONING

Sequence 1

Stand with
your feet shoulder
width apart with
Sequence 1: Rotate
your right arm in
your arm backwards to
front.
the right keeping your
eye on your hand. Note
how far you can rotate
comfortably.

48
PHASE II. MOBILIZATION DRILLS

Sequence 2

Sequence 2: rotate
your right arm back
while keeping your head
straight and hips square.
Do this for 5 reps.

Return back to the

stating position

49
 HARDSTYLE GOLF CONDITIONING

Sequence 3

Sequence 3: Now rotate

your arm back to the right while
turning your head to the left.

As your head turns left, your

eyes will turn right. Focus on
keeping your eyes fixed on an
object as your head turns.

This tip is VERY IMPORTANT as

it increases the coordination
between your eyes and neck.
Remember the gyroscope analo-
gy given in the levator scapulae
stretch. Do this 5 times.

50
PHASE II. MOBILIZATION DRILLS

Sequence 4

Sequence 4:
Finally repeat your
initial full backward
rotation and note
how much farther
you can rotate.

Repeat steps using

the left arm.

51
 HARDSTYLE GOLF CONDITIONING

Repetitions for Mobility Exercises

Steve Maxwell, Senior RKC suggests that you perform as many repetitions on the mobility exer-
cises as your age. For example if you are 40 years old, perform the same number of reps. I will rec-
ommend that you apply this technique on mobility drills 1-4 and stick to the prescribed reps for
the neck trunk trainer.

52
 PHASE II. MOBILIZATION DRILLS

Kettlebell Saftey 101

The following saftey guidelines were taken from the Russian Kettlebell
Instructor safety guidelines as outlined in the RKC manual (courtesy of
SSgt Nate Morrison, USAF Pararescue).

1. Consult with your doctor before starting any strenuous exercise pro
gram.
2. Practice safety measures at ALL times. Complacency will hurt you soon-
er or later. Also what you practice is what you will perform. Just like
golf, kettlebells have a “pre-shot routine”.
3. Never contest for space with a kettlebell. You will lose. Move away from
it and don’t be where it wants to go. Guide a falling kettlebell but never
fight it.
4. Train where there are no concerns for property damage, outside injury
(other people) or personal injury.
5. Do not try to recover a questionable rep! when in doubt, drop the ket-
tlebell! This goes back to contesting for space and trying to win.
6. Protect your spine with a “virtual belt” of intra-abdominal pressure and
gluteal (buttock) tension.
7. Work within your current flexibility limits.
8. Maintain total body tension without weak links on all “grind” lifts (.i.e.
Military press, bent press, and windmill).
9. Used relaxed tension during quick lifts (i.e. kettlebell wrap around,
swings , and cleans).
10. Keep your arms loose in all dynamic drills. The arms are simply guiding
the weight, not muscling it into position.
11. Rest the handle of the kettlebell on the heel of your palm and never
hyperextend your wrist. This will show up in the rack position initially.
Fix it there and you won’t have problems later.
12. Build up the training load gradually using common sense and listen to
your body. Your HSG program is designed with this idea in mind.

Instruction cannot cover all contingencies;

There is no substitute for good judgement.

53
 HARDSTYLE GOLF CONDITIONING

Power Exercise #1: Kettlebell Swing

Target Area; Hips, lower back, shoulders and everything else in between.

Benefits: The kettlebell swing is also the foundation for all other kettlebell exercises. All power
exercises require a skill known as total muscle irradiation as defined by Pavel Tsatsouline in his
book “Power To the People”. This means that there must be a synergy and overall contribution
from all muscle groups of the body. Paul Chek also calls this Intermuscular coordination. Total
body sequencing is mandatory to perform a safe and efficient kettlebell swing. This skill of total
body sequencing learned from kettlebell swings will have a high degree carry over to your golf
swing.

The kettlebell swing will reinforce the use of the hips at all positions of the golf swing but it
will help the impact position specifically. In most all sports, power is generated from being able to
“shoot from the hip” so to speak. The hips control everything from a boxer’s punch to the jump
shot of a point guard and golf is no exception. The kettlebell swing is the best exercise that I know
of that can replicate the powerful hip snap that is needed for the golf swing. One of the major
causes of poor golf performance is not being able to place the hip in the chamber. This means that
the muscles that control the hip are not firing properly. Kettlebell swings force your hips to behave
properly making them work for you rather than against you.

Instructions
• Stand with feet shoulder width apart with kettlebell between the heels your feet.
• Squat down, reach through your legs and grab kettlebell with two hands.
• As you reach back, fold from the hips and keep your shins relatively vertical. Remember that we want
to load the hamstrings and buttocks for maximum power. The hip fold is like that of the good morn-
ing stretch, only the knees are bent a little more. Do not attempt the kettlebell swing until you
have a good hip fold. Doing otherwise could mean disaster. You have been warned.
• Start by rocking the kettlebell and on the back swing let it rip by standing up explosively snapping the
hips at the top position.
• Absorb the descent of the kettlebell while maintaining a balanced stance. Focus on folding from the
hips as the kettle bell falls back down and through your legs.
• As the kettlebell comes back through your legs press your upper arms against your sides. This will
help you absorb the force better. Beginners sometimes become detached from the kettlebell and
allow the weight to jerk them down. This is bad because it can jolt your neck like a bobblehead doll
and throw you off balance if you are not ready for it. Please take this VERY IMPORTANT tip seriously
if you don’t want to fly out of your shoes like you’ve been flipped by a judo master (just kidding). To
maintain your balance, make sure that you are on your heels when the kettlebell comes back through
your legs.
• When you have a balanced and powerful 2 arm swing, progress to the one arm swing. The one arm
swing produces greater rotational forces in the trunk which increases the demand on the entire body.

54
 PHASE II. MOBILIZATION DRILLS

GOOD FORM!

Good Form. Back is flat

and tailbone is up

Start by rocking the kettlebell and

on the back swing let it rip by standing
up explosively snapping the hips
at the top position.

To maintain your balance,

make sure that you are on your
heels when the kettlebell comes
back through your legs.

55
 HARDSTYLE GOLF CONDITIONING

Focus on folding from the

hips as the kettle bell falls back
down and through your legs.

Absorb the descent of the

kettlebell while maintaining
a balanced stance.

56
 PHASE II. MOBILIZATION DRILLS

INCORRECT FORM!

Dead kettlebell
position.

Not enough
hip snap.

Dead Kettlebell position. You

are lifting with your arms.

A BIG NO NO! Let the hip snap

drive the kettlebell up.

57
 HARDSTYLE GOLF CONDITIONING

Beginners often get

INCORRECT FORM!
detached from the kettle-
bell on the way down. This
is bad because it can jolt
your neck like a bobble-
head doll and throw you
off balance if you are not
ready for it.
Keep your arms close to
your body as you reach
through your legs.

You will look like

this if you do not
have a good hip
fold. This position is
an absolute disaster!

Keep that head up,

lower back flat and
tailbone lifted!

58
PHASE II. MOBILIZATION DRILLS

One Arm Swing.

When you have a balanced

and powerful 2 arm swing,
progress to the one arm swing.

The one arm swing produces

greater rotational forces in the
trunk which increases the demand
on the entire body.

59
 HARDSTYLE GOLF CONDITIONING

One Arm Swing

in side view.

Middle Position

High Position

60
 PHASE II. MOBILIZATION DRILLS

Hard Style Golf Conditioning:

Flexibility Phase Program
The following is a 4-week flexibility training cycle. Notice the gradual change in training volume
(i.e. number of sets and repetitions per exercise.) from week to week.

61
 HARDSTYLE GOLF CONDITIONING

Week 1
1. Stretches- 2 reps each: Kettlebell Swings—2 sets of 20 reps
2. Mobility- 2 sets of 20-50 reps: Kettlebell Swings- 2 sets of 10 reps
3. Stretches- 2 sets each: Kettlebell Swings- 2 sets of 20 reps
4. Mobility- 2 sets of 20-50 reps : Kettlebell Swings- 2 sets of 10 reps
5. Stretches-2 sets each: Kettlebell Swings- 2 sets of 20 reps
6. Mobility- 2 sets of 20-50 reps: Kettlebell Swings- 2 sets of 10 reps
7. Rest

Week 2
1. Stretches- 3 reps each: Kettlebell Swings—3 sets of 20 reps
2. Mobility- 3 sets of 20-50 reps: Kettlebell Swings- 3 sets of 10 reps
3. Stretches- 3 sets each: Kettlebell Swings- 3 sets of 20 reps
4. Mobility- 3 sets of 20-50 reps : Kettlebell Swings- 3 sets of 10 reps
5. Stretches-3 sets each: Kettlebell Swings- 3 sets of 20 reps
6. Mobility- 3 sets of 20-50 reps: Kettlebell Swings- 3 sets of 10 reps
7. Rest

Week 3
1. Stretches- 4 reps each: Kettlebell Swings—4 sets of 20 reps
2. Mobility- 4 sets of 20-50 reps: Kettlebell Swings- 4 sets of 10 reps
3. Stretches- 4 sets each: Kettlebell Swings- 4 sets of 20 reps
4. Mobility- 4 sets of 20-50 reps: Kettlebell Swings- 4 sets of 10 reps
5. Stretches-4 sets each: Kettlebell Swings- 4 sets of 20 reps
6. Mobility- 4 sets of 20-50 reps: Kettlebell Swings- 4 sets of 10 reps
7. Rest

Week 4
(recovery week) Notice the drop in training volume as compared to week 3. This is called an unloading
or recovery period. It is good to do this every 3 to 6 weeks to stay fresh and reduce the likelihood of
fatigue related injury.
1. Stretches- 2 reps each: Kettlebell Swings—2 sets of 20 reps
2. Mobility- 2 sets of 20-50 reps: Kettlebell Swings- 2 sets of 10 reps
3. Stretches- 2 sets each: Kettlebell Swings- 2 sets of 20 reps
4. Mobility- 2 sets of 20-50 reps : Kettlebell Swings- 2 sets of 10 reps
5. Stretches-2 sets each: Kettlebell Swings- 2 sets of 20 reps
6. Mobility- 2 sets of 20-50 reps: Kettlebell Swings- 2 sets of 10 reps
7. Rest

62
 Phase III.
Balance Drills
 HARDSTYLE GOLF CONDITIONING

Why Train for Balance?

Elite strength coach Charles Poliquin said it best, "You can't fire a cannon from a canoe”.
Stabilization must precede strength and power. All the joints in the body have what is called an
inner unit. The "inner-unit are the small muscles that stabilize and provide the anchor for the
larger muscles that produce body movement. The stronger the anchor, the greater the potential to
generate strength and power.

The more balance you have, the easier it will be to express your natural power during the golf
swing. Let us now learn how to build up our anchors.

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 PHASE III: BALANCE DRILLS

1. Standing Wall Lean

Target Area: Neck and upper back

Benefits: improves posture and strength endurance

in the neck. Posture awareness

This drill is one of my favorites for correcting for-

ward head posture. Forward head posture is caused
by situations like sitting at a desk with poor posture or
driving in a car all day with poor posture. As the
shoulders hunch forward the head moves forward.
Typically forward head posture is a sign of stress of
some kind. In golf, forward head posture can wreak
havoc on the golf swing in many ways such as making
it difficult for you to maintain a good ball-striking
angle. The wall lean will have your head back on
straight in no time.

Instructions
• Stand with your heels between 4 and 8 inches
from a wall.
• Lean back against the wall with only your head in
contact with the surface.
• Focus on keeping your body in a straight line. Lift
your breast bone like a soldier standing at attention.
Keep your arms at your sides and your chin up. The chin should not be too high. The goal is to keep
the head in a neutral position (i.e. just like you are standing upright).
• Breathe shallow in order to maintain good body tension.
• If you cannot hold this position for at least 30 seconds simply bring your feet closer to the wall to
reduce the difficulty of the drill.

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 HARDSTYLE GOLF CONDITIONING

Beginner

Stand with your heels between

4 and 8 inches from a wall.

Lean back against the wall with only your

head in contact with the surface.

Advanced:
Heels are farther
away from the wall
(tree).
Breathe shallow in
order to maintain good
body tension.

Focus on keeping your body in a straight

line. Lift your breast bone like a soldier standing
at attention. Keep your arms at your sides and
your chin up.

The chin should not be too high. The goal is

to keep the head in a neutral position (i.e. just
like you are standing upright).

66 66
 PHASE III: BALANCE DRILLS

2a. Horse Stance Vertical

Target Area: Core, shoulder girdle and hips

Benefits: Static stability, strength endurance

At first glance the horse stance exercises look

like a modified version of those fire hydrant
exercises you see in aerobics classes back in the
80’s but do not be fooled. If done properly
horse stance exercises will give you a first hand
lesson on full body tension, balance, body
awareness and strength endurance. Paul Chek
in his course Scientific Back Training provides
the fine points for turning the horse stance into
a super exercise.

Instructions
• Kneel on all 4’s with your hands under your shoulders and knees under hips.
• Bend your elbows until your torso is parallel to the floor.
• Turn your elbows inward until they are pointing at your thighs. VERY IMPORTANT! This position will
force you to use your shoulder stabilizers.
• Lift your right hand and left knee off of the floor about 1/2 of an inch.
• Hold this up position for a few seconds, lower your limbs down slowly, and then lift the other side.
• Maintain spinal alignment and keep the armpit tight. Maintain shoulder and hip position at all times.
• For additional cuing place a dowel rod or broom stick on your back. If the stick rolls off of your back,
you will know that you have lost your alignment.

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 HARDSTYLE GOLF CONDITIONING

Kneel on all 4’s with your hands under

your shoulders and knees under hips.

Bend your elbows until your

torso is parallel to the floor.

Turn your elbows inward until they are

pointing at your thighs. VERY IMPORTANT!
This position will force you to use your
shoulder stabilizers.

Lift your right hand and left knee off

of the floor about 1/2 of an inch.

Hold this up position for a

few seconds, lower your
limbs down slowly, and then
lift the other side.

Maintain spinal alignment and keep

the armpit tight. Maintain shoulder and
hip position at all times.

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 PHASE III: BALANCE DRILLS

2b. Horse Stance Horizontal

Instructions
• Kneel on all 4’s with your hands under your shoulders and knees under hips.
• Bend your elbows until your torso is parallel to the floor.
• Turn your elbows inward until they are pointing at your thighs. Make a point to contract your armpit.
• Extend for right arm out at a 45 degree angle and your left leg straight back
• Contract the buttock of the extended leg.
• Do not over arch the lower back.
• Hold this position while maintaining spinal alignment and steady elbow position.
• For additional cuing you can place a dowel rod or broom stick on your back as you do the exercise.

Do not over arch the lower back.

Extend right arm out at a

45 degree angle and your left
leg straight back.

Contract the buttock of

the extended leg.

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 HARDSTYLE GOLF CONDITIONING

Horse stance horizontal

3/4 View

Hold this position while

maintaining spinal alignment
and steady elbow position.

For additional cuing you can

place a dowel rod or broom stick on
your back as you do the exercise.

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 PHASE III: BALANCE DRILLS

2c. Horse Stance Dynamic

The horse stance dynamic is like the horse stance horizontal but with more movement. It will
teach your inner and outer units to work together. The horse stance dynamic will also train the
cross patterns in the front and back of the body. Cross patterns are used in the golf swing to trans-
fer power from one side of your body to the other. The horse-stance dynamic will make your cross
patterns more efficient, so consider this exercise a tune up for nervous system.

Instructions
• Kneel on all 4’s with your hands under your shoulders and knees under hips.
• Bend your elbows until your torso is parallel to the floor.
• Turn your elbows inward keeping the armpit tight until they are pointing at your thighs.
• Inhale and extend for right arm at a 45 degree angle and your left leg straight back
• Hold this position while maintaining spinal alignment and steady elbow position.
• After holding up position, exhale and bring your elbow and knee across your body. Focus on keeping
a smooth motion and timing the movement with your breath.

Extend right arm at a 45

degree angle and your left leg
straight back

Turn your elbows inward keeping the armpit

tight until they are pointing at your thighs.

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 HARDSTYLE GOLF CONDITIONING

After holding up position,

bring your elbow and knee
across your body.

Hold and then extend back out.

On the out position, focus on

tightening your abdominals and
your buttocks even as you allow
your back to arch.

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 PHASE III: BALANCE DRILLS

3a. Side Plank Basic

Target area: shoulder stabilizers, frontal plane trunk stabilizers, frontal plane hip stabilizers

Benefits: balance, strength-endurance in the frontal plane.

Like any other sport, golf is a three-dimensional activity with means that we must have adequate
strength in all three planes: sagittal (front to back), frontal (side to side), and transverse (circular
or rotational). Side planks are great for developing strength in the frontal plane. This will help
you “stay in the doorway” or reduce excessive side to side sway during your golf swing.

Instructions
• Lie on your side with your bottom knee bent to 90 degrees.
• Place your forearm under your side with your elbow under your shoulder.
• Lift your hip off the floor keeping your head and body in a straight line.
• Tighten the armpit of your bottom arm to activate your shoulder stabilizers.
• The thigh of the top leg should be tight as well.

Lie on your side with

your bottom knee bent to Tighten the armpit of
90 degrees. your bottom arm to activate
your shoulder stabilizers.

Lift your hip off the The thigh of the top leg
floor keeping your head should be tight as well.
and body in a straight line.

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 HARDSTYLE GOLF CONDITIONING

3b. Side Plank Intermediate

Extend both legs out straight. Keep the buttocks and thighs tight. Envision squeezing an imagi-
nary ball between your knees.

3c. Side Plank Advanced

Same as side plank intermediate with the bottom arm extended straight out under the body bal-
ancing on the hand instead of the forearm.

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 PHASE III: BALANCE DRILLS

4. Thigh Lunge
Target area: extensors of the back, hips and leg,
shoulder stabilizers.

Benefits: balance, strength endurance

The thigh lunge will strengthen the postural mus-

cles of the spine and shoulders as well as the lower
body in a functional position. It will also give you
better awareness of posture and body alignment.

Instructions
• Stand with your feet in the staggered position with
both feet pointing forward
• Bend forward by folding from the front hip and
keeping the back leg straight.
• Start with the hands down at your hips with palms
facing forward.
• Intermediate position is with the arms out to the
sides (3 and 9 o’clock respectively). Palms are still fac-
ing forward.
• Advanced is with arms held over head at a 45 degree angle. Palms are facing each other.
• Keep the shoulders pressed down away from the ears and armpits tight in all positions.
• Keep the spine straight and head aligned.

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 HARDSTYLE GOLF CONDITIONING

a. Beginner

Stand with your feet in the

staggered position with both
feet pointing forward.

Bend forward by folding

from the front hip and keeping
the back leg straight.

Start with the hands

down at your hips with
palms facing forward.

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 PHASE III: BALANCE DRILLS

b. Intermediate

Intermediate position is
with the arms out to the sides
(3 and 9 o’clock respectively).

Palms are still

facing forward.

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 HARDSTYLE GOLF CONDITIONING

c. Advanced

Advanced is with arms held

over head. Palms are facing
each other.

Keep the shoulders pressed

down away from the ears and
armpits tight in all positions.

Keep the spine straight

and head aligned.

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 PHASE III: BALANCE DRILLS

5. One-Legged Stance
This drill speaks for itself. Anytime your base of support is reduced, your stabilizer system
works harder. A strong and balanced on one leg equals Stronger and more balanced on two legs.

Target area: hip, knee, and ankle stabilizers

Benefits: balance, body awareness, strength, postural endurance in the frontal (side to side)
plane.

Instructions
• Stand with your feet about hip width apart.
• Lift your left knee and grab it with your left hand.
• Lift your thigh to parallel to the floor or slightly above without rounding your back.
• If you cannot balance on your own, use the assistance of a wall, chair, or a stick.
• As you stand on one leg, focus on keeping your buttocks and thigh tight. Imagine that you are driving
your foot through the floor. This will help root you into the ground.
• Your breathing should be shallow to normal.
• To advance this pose further, go into the single leg rocket man.

Lift your right

knee and grab it with
your right hand.

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 HARDSTYLE GOLF CONDITIONING

Lift your thigh to parallel or

just above without rounding your
back.

Your breathing should

be shallow to normal.

As you stand on one leg,

focus on keeping your buttocks
and thigh tight. Imagine that
you are driving your foot
through the floor. This will help
root you into the ground.

To advance this pose further, go

into the single leg rocket man.

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 PHASE III: BALANCE DRILLS

6. Rocket Man
Stand with your
Instructions feet together.
• Stand with your feet together
• Bend both knees slightly
• Lift your arms out to the sides with your palms facing forward.
• Start bending forward by folding at the hips. While bending forward
extend one leg back. Move your upper body and the extended leg
together. As you continue to move forward the knee is not moving.
Only bend from the hip. Once your torso and leg are parallel to the
floor, hold this position. Focus on rooting your foot into the ground.
Imagine making your back leg longer. Also tighten your arm pits and
imagine that your arms getting longer.

Bend both
knees slightly.

Lift your arms out to the sides

with your palms facing forward.

Start bending forward by

folding at the hips.

Move your upper body and

the extended leg together.

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 HARDSTYLE GOLF CONDITIONING

Move your upper body and the

Angled View extended leg together.

As you contin-
ue to move for-
ward the knee is
not moving.

Focus on rooting your

foot into the ground.

Imagine making your back leg

longer. Also tighten your arm pits and
imagine that your arms getting longer.

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 PHASE III: BALANCE DRILLS

Power Exercise #2:

The Kettlebell Wrap Around
Target Area; Core, wrists, shoulders

Benefits; Total body strength integration, bal-

ance, power. The kettlebell wrap around places
rotational forces through the body.

As top rated golf teaching pro Jim Mclean says

“Tension kills the golf swing.” The kettlebell wrap
around teaches you what is known as relaxed ten-
sion. This is the very skill that is paramount for a
smooth and powerful golf swing. If you use a
death grip when passing the kettlebell around
your body, you will loose your rhythm, get stuck
and most likely drop the kettlebell. As you get
more coordinated you will be able to go faster and
maintain your balance and rhythm.

Instructions
• Stand with your feet slightly wider than your
shoulders, your knees are locked, abdominals,
buttocks, and thighs are tight.
• Hold the kettlebell with two hands.
• Pass the kettlebell around the body keeping your
arms straight
• Focus on maintaining tension in the legs, buttocks
and abdominals.
• Breathe shallow as you pass the kettlebell around your body.
• Once you are comfortable with the knees locked position, progress to bending your knees slightly like
in the address position of the golf swing. Do not bend forward.

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 HARDSTYLE GOLF CONDITIONING

Stand with your feet

slightly wider than your
shoulders, your knees are
locked, abdominals, but-
tocks, and thighs are tight.

Hold the kettlebell Pass the kettlebell

with two hands. around the body keeping
your arms straight

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PHASE III: BALANCE DRILLS

Focus on maintaining
tension in the legs, buttocks
and abdominals.

Breathe shallow as
you pass the kettlebell
around your body.

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 HARDSTYLE GOLF CONDITIONING

Once you are comfortable with the knees

locked position, progress to bending your
knees slightly like in the address position of
the golf swing. Do not bend forward.

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PHASE III: BALANCE DRILLS

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 HARDSTYLE GOLF CONDITIONING

Hard Style Golf Conditioning:

Balance and Stability Phase Program
Week 1
The following is a 4-week balance and stability training cycle. Notice the gradual change in
training volume (i.e. number of sets and repetitions per exercise.) from week to week.

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 PHASE III: BALANCE DRILLS

Week 1

1. Horse stance vertical or horizontal: 2 sets x 6 reps (10” holds)

Standing Wall Lean: 2 sets x 2 reps (30” holds)
Kettlebell Wrap Around: 2 sets x 20 reps (change directions at 10)

2. Horse stance vertical or horizontal: 2 sets x 6 reps (5” holds)

Standing Wall Lean: 2 sets x 2 reps (15” holds)
Kettlebell Swing: 2 sets x 20 reps

3. Horse stance vertical or horizontal: 2 sets x 6 reps (10” holds)

Standing Wall Lean: 2 sets x 2 reps (30” holds)
Kettlebell Wrap Around: 2 sets x 20 reps (change directions at 10)

4. Horse stance vertical or horizontal: 2 sets x 6 reps (5” holds)

Standing Wall Lean: 2 sets x 2 reps (15” holds)
Kettlebell Swing: 2 sets x 20 reps

5. Horse stance vertical or horizontal: 2 sets x 6 reps (10” holds)

Standing Wall Lean: 2 sets x 2 reps (30” holds)
Kettlebell Wrap Around: 2 sets x 20 reps (change directions at 10)

6. Horse stance vertical or horizontal: 2 sets x 6 reps (5” holds)

Standing Wall Lean: 2 sets x 2 reps (15” holds)
Kettlebell Swing: 2 sets x 20 reps

7. Stretching, Mobility and/or REST!

When choosing between the horse stance vertical or horizontal, select the exercise that you can perform
for the designated number of reps with good form. Never perform an exercise with poor technique.

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 HARDSTYLE GOLF CONDITIONING

Hard Style Golf Conditioning:

Balance and Stability Phase Program
Week 2

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 PHASE III: BALANCE DRILLS

Week 2

1. Horse stance vertical or horizontal: 3 sets x 6 reps (10” holds)

Standing Wall Lean: 3 sets x 2 reps (30” holds)
Kettlebell Wrap Around: 3 sets x 20 reps (change directions at 10)

2. Horse stance vertical or horizontal: 3 sets x 6 reps (5” holds)

Standing Wall Lean: 3 sets x 2 reps (15” holds)
Kettlebell Swing: 3 sets x 20 reps

3. Horse stance vertical or horizontal: 2 sets x 6 reps (10” holds)

Standing Wall Lean: 2 sets x 2 reps (30” holds)
Kettlebell Wrap Around: 2 sets x 20 reps (change directions at 10)

4. Horse stance vertical or horizontal: 2 sets x 6 reps (5” holds)

Standing Wall Lean: 2 sets x 2 reps (15” holds)
Kettlebell Swing: 2 sets x 20 reps

5. Horse stance vertical or horizontal: 3 sets x 6 reps (10” holds)

Standing Wall Lean: 3 sets x 2 reps (30” holds)
Kettlebell Wrap Around: 3 sets x 20 reps (change directions at 10)

6. Horse stance vertical or horizontal: 3 sets x 6 reps (5” holds)

Standing Wall Lean: 3 sets x 2 reps (15” holds)
Kettlebell Swing: 3 sets x 20 reps

7. Stretching, Mobility and/or REST!

When choosing between the horse stance vertical or horizontal, select the exercise that you can perform for
the designated number of reps with good form. Never perform an exercise with poor technique.

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 HARDSTYLE GOLF CONDITIONING

Hard Style Golf Conditioning:

Balance and Stability Phase Program
Week 3

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 PHASE III: BALANCE DRILLS

Week 3

1. Horse stance dynamic: 2 sets x 4 reps/side

Side plank: 2 sets x 4 reps/side (10” holds)
Kettlebell Wrap Around: 2 sets x 20 reps (change directions at 10)

2. One leg stance or Rocket man: 2 sets x 4 reps/side (10” holds: alternate sides each rep)
Thigh Lunge: 2 sets x 4 reps/side (10” holds: alternate sides each rep)
Kettlebell Swing: 2 sets x 20 reps

3. Horse stance dynamic: 2 sets x 4 reps/side

Side plank: 2 sets x 4 reps/side (10” holds)
Kettlebell Wrap Around: 2 sets x 20 reps (change directions at 10)

4. One leg stance or Rocket man: 2 sets x 4 reps/side (10” holds: alternate sides each rep)
Thigh Lunge: 2 sets x 4 reps/side (10” holds: alternate sides each rep)
Kettlebell Swing: 2 sets x 20 reps

5. Horse stance dynamic: 2 sets x 4 reps/side

Side plank: 2 sets x 4 reps/side (10” holds)
Kettlebell Wrap Around: 2 sets x 20 reps (change directions at 10)

6. One leg stance or Rocket man: 2 sets x 4 reps/side (10” holds: alternate sides each rep)
Thigh Lunge: 2 sets x 4 reps/side (10” holds: alternate sides each rep)
Kettlebell Swing: 2 sets x 20 reps

7. Stretching, Mobility and/or REST!

When choosing between the one leg stance or rocket man, thigh lunge or side plank, select the exercise that
you can perform for the designated number of reps with good form. Never perform an exercise with poor
technique.

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 HARDSTYLE GOLF CONDITIONING

Hard Style Golf Conditioning:

Balance and Stability Phase Program
Week 4

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 PHASE III: BALANCE DRILLS

Week 4

1. Horse stance dynamic: 3 sets x 4 reps/side: hold for 5 seconds each

Side plank: 3 sets x 4 reps/side (10 second holds)
Kettlebell Wrap Around: 3 sets x 20 reps (change directions at 10)

2. One leg stance or Rocket man: 3 sets x 4 reps/side (10 second holds: alternate sides each rep)
Thigh Lunge: 3 sets x 4 reps/side (10” holds: alternate sides each rep)
Kettlebell Swing: 3 sets x 20 reps

3. Horse stance dynamic: 3 sets x 4 reps/side: hold for 5 seconds each

Side plank: 3 sets x 4 reps/side (10 second holds)
Kettlebell Wrap Around: 3 sets x 20 reps (change directions at 10)

4. One leg stance or Rocket man: 3 sets x 4 reps/side (10 second holds: alternate sides each rep)
Thigh Lunge: 3 sets x 4 reps/side (10” holds: alternate sides each rep)
Kettlebell Swing: 3 sets x 20 reps

5. Horse stance dynamic: 3 sets x 4 reps/side: hold for 5 seconds each

Side plank: 3 sets x 4 reps/side (10 second holds)
Kettlebell Wrap Around: 3 sets x 20 reps (change directions at 10)

6. One leg stance or Rocket man: 3 sets x 4 reps/side (10 second holds: alternate sides each rep)
Thigh Lunge: 3 sets x 4 reps/side (10 second holds: alternate sides each rep)
Kettlebell Swing: 3 sets x 20 reps

7. Stretching, Mobility and/or REST!

When choosing between the one leg stance or rocket man, select the exercise that you can perform for the
designated number of reps with good form. Never perform an exercise with poor technique.

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 HARDSTYLE GOLF CONDITIONING

What about Abs?

You may be wondering where the abdominal exercises are in your Hard Style Golf Conditioning
Program. What I am about to discuss in relation to abdominal training will change your life and
the way you look at exercise as a whole. Effective abdominal conditioning goes far beyond crunches
and sit-ups. In fact crunches and sit-ups are low on the golf performance totem poll. There are
applications for the crunch and sit up but they are not needed in your Hard Style Golf Conditioning
program.

“By Proxy” Abdominal Training

In his 2001 article titled “Back to the Future of Abdominal Training” Paul Chek summed it up
best when he said “The actions of the abdominal wall are quite complex indeed. It is common for
us to think of the abdominals as muscles whose primary function is the aesthetics they provide in
front of a mirror. This sort of thinking is analogous to thinking that a car is a box on wheels, the
sun is merely a light source for earth, or that having a headache is an indication of an Aspirin defi-
ciency!”

The abdominals play an important role in the health of the entire

body and as such, they respond best to functional exercises. For our
purposes functional exercises are those where the abdominals make
a large contribution in the execution of the movement, therefore
improving abdominal conditioning “by proxy”. Kettlebells provide
real world conditioning for the abdominals that will carry over to
the golf course and in everyday life. Your Hard Style Golf
Conditioning program will help you create a “six pack that works”!

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 Phase IV.
Strength Drills
 HARDSTYLE GOLF CONDITIONING

Strength Drills
Golf is a game of strength and power, with finesse of course. Before you can generate power, you
must have an adequate strength base. When you have a solid foundation of strength, it increases
your work capacity. In golf you must be capable of activating all of your muscles simultaneously
and repeatedly. If you lack adequate strength, your ability to do this will diminish with every
stroke. Your Hard Style Golf strength program will increase your work capacity and a high level
of physical resiliency.

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 PHASE IV. STRENGTH DRILLS

1a. Kettlebell Screwdriver (Kneeling)

Target Area; wrist, elbow and shoulder

Benefits: grip strength, strength and resiliency in

the wrist and elbow muscles, tendons, ligaments and
joints.

This innocent looking drill will toughen up your

wrists and elbows. It will develop strength and
resiliency to withstand the repetitive use during your
golf game.

Instructions
• Place the kettlebell on the floor. Since there is more friction with the kettlebell on the floor, perform the
screwdriver in one direction like opening a jar.
• Turn the kettlebell in one direction, release your hand, reset your hand and then turn again.
• To change the level of resistance, simply change the floor surface. A hard floor will provide minimal resist
ence. Carpet will make you work a bit harder.
• Let form dictate how much friction you use. Use tempo as your guide. The goal is one full turn of the ket
tlebell per second. If you slow down before you reach your target repetitions, reduce the friction surface
(i.e. go to a smoother/easier surface)
• You can increase intensity by pushing into the floor while turning the kettlebell.

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 HARDSTYLE GOLF CONDITIONING

Place the kettlebell on the floor. Since

there is more friction with the kettlebell
on the floor, perform the screwdriver in
one direction like opening a jar.

Turn the kettlebell in one direction,

release your hand, reset your hand and
then turn again.

Let form dictate how much

friction you use. Use tempo as
your guide.

The goal is one full turn of the

kettlebell per second.

If you slow down before you

reach your target repetitions,
reduce the friction surface.

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 PHASE IV. STRENGTH DRILLS

1b. Kettlebell Screwdriver (Hanging)

The hanging screwdriver places a high level of shear or
tearing forces through the forearm. When performed with
a gradual increase in intensity it will give your wrists and
forearms enough toughness to withstand anything you do
on the golf course. If you are too aggressive, you may risk
injuring yourself. Please use your judgment and let tech-
nique guide your intensity and progression.

Instructions
• Stand up holding the kettlebell with one hand. Bend for-
ward about 30-45 degrees (i.e. the address position of
the golf swing).
• Hold a solid address posture while twisting the kettlebell.
• The twist force should come from the elbow, not the
wrist.
• Take note to maintain proper spinal alignment with chest
up and lower back straight (tail bone up).
• Twist the kettlebell with a moderate and rhythmic pace.
Only go as fast as you can control the kettlebell. Keep the
repetitions low (4-8 reps) as this one will fry your fore-
arms and wrists in a hurry. One turn in each direction
equals one repetition

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 HARDSTYLE GOLF CONDITIONING

Stand up holding
the kettlebell with one
hand. Bend forward
about 30-45 degrees
(i.e. the address
position of the
golf swing).

Hold a solid
address posture while
twisting the kettlebell.

The twist force

should come from the
elbow, not the wrist.

Take note to maintain

proper spinal alignment
with chest up and lower
back straight (tail bone up).

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 PHASE IV. STRENGTH DRILLS

2. One Legged Deadlift

Target area: legs and core

Benefits: balance, strength and stability in muscles of the ankle, knee and hips

This drill is a progression of the

one legged stance as well as the
rocket man. As Pavel Tsatsouline
states in his From Russia with
Tough Love DVD, the one legged
deadlift will teach you the valuable
skill of staying tight. This means
that you are actively tensing all of
your muscles to increase strength,
stability and to protect you from
injury. This drill will develop overall
body coordination that will carry
over to a stronger and more bal-
anced golf swing.

Instructions
• Stand with the kettlebell in front of the foot that will remain on the floor.
• Bend forward in the same pattern as the rocket man. Be aware to gather tension in the foot, thigh,
hips and abdominals as you lower down.
• Grab the kettlebell with two hands.
• Take a deep breath, grip the handle tight and slowly start to stand up. As you begin to rise, imagine
driving your foot through the floor.
• You must keep our body aligned i.e. shoulders parallel to the floor and your knee in line with your
foot.
• If you start to lose your balance, simply stabilize yourself with the back foot, then continue the lift.
• Squeeze your buttocks at the top.
• Grip the ground with your toes.

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 HARDSTYLE GOLF CONDITIONING

Stand with the kettlebell in front of

the foot that will remain on the floor.

Bend forward in the same

pattern as the rocket man.
Be aware to gather tension in
the foot, thigh, hips and
abdominals as you lower down.

Grab the kettlebell with two hands.

Take a deep breath, grip the handle
tight and slowly start to stand up.

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 PHASE IV. STRENGTH DRILLS

INCORRECT FORM!

GOOD FORM!

You must keep our body

aligned i.e. shoulders parallel to
the floor and your knee in line
with your foot.

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 HARDSTYLE GOLF CONDITIONING

Off balance.

Stable.

If you start to lose

your balance, simply
stabilize yourself with
the back foot, then
continue the lift.

Envision your foot driving

through the floor as you lift up.

Grip the ground with your toes.

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 PHASE IV. STRENGTH DRILLS

3. Under The Leg Pass

Target area: Lower back, hips, core, shoulders.

Benefits: strength endurance in the lower back, abdominals, hips and grip strength. If you get
good at this exercise your back will stay fresh during your round of golf.

Instructions
• Stand with feet shoulder width apart.
• Hold the kettlebell between your feet.
• Assume the squat position and then grab your kettle-
bell with two hands.
• Pass the kettlebell around your legs in a figure 8
motion.
• Reverse the direction of the kettlebell to add variety.
For example go around the outside of your leg and
then switch to the inside. Be careful not to hit your leg
when going to the outside.
• Keep your lower back straight and your head up.
• Make sure to breathe shallow and keep a bit of air in
your lungs to aid in strength and stability.

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 HARDSTYLE GOLF CONDITIONING

Stand with
feet shoulder
width apart.

Hold the kettlebell

between your feet.

Assume the squat position and

then grab your kettlebell with two
hands.

Keep your lower Pass the kettlebell around your

back straight and legs in a figure 8 motion.
your head up.

Make sure to Be careful not to

breathe shallow and hit your leg when
keep a bit of air in going to the outside.
your lungs to aid in
strength and stability.

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PHASE IV. STRENGTH DRILLS

Reverse the direction of the

kettlebell to add variety.

For example go around the

outside of your leg and then
switch to the inside.

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 HARDSTYLE GOLF CONDITIONING

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 PHASE IV. STRENGTH DRILLS

8. Military Press
Target area: shoulders and all supporting mus-
cles of the shoulder.

Benefits: strength in the small and large muscles

of the shoulder. Total body integration with an
overhead lift.

The kettlebell military press is a great exercise for

strengthening both the deep rotator cuff and larger
muscles of the shoulder. If you have performed
military presses with a dumbbell, you will appreci-
ate the kettlebell military press. Like all kettlebell
exercises, the military press does not just involve
the arm but requires a coordinated effort from the
entire body. The military press will prepare you
for the windmill and bent press strength drills.

Instructions
• Place the kettlebell in the rack position.
• Take a deep breath in, tighten your armpit, and
then bring the kettlebell out to your side keeping
the forearm vertical.
• Once your armpit is tight, press the kettlebell over
head into the lockout position. Focus on keeping
your armpit tight and shoulder down as you
press. Project your hip under your arm as you
press. Observe the hip positions in the photos.
• At the top position the kettlebell should be
behind your head. If you have problems with flex-
ibility in your shoulders, I recommend repeating the
flexibility and mobility phases of your HSG program . The stretches in the book Relax Into Stretch or
Super Joints by Pavel Tsatsouline will also help.
• When lowering the kettlebell back down actively pull the kettlebell back down into your body. Tighten
your armpit, and again project your hip under your arm. The buttocks and abdominals are to remain
tight as well while returning the kettlebell back to the rack position.
• Gather yourself and hit it again.

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 HARDSTYLE GOLF CONDITIONING

Place the kettlebell in the

rack position.

Once your arm pit is

tight, press the
kettlebell over head
into the lockout
position. Focus on
keeping your armpit
Take a deep breath in, tight and shoulder
tighten your armpit, and down as you press.
then bring the kettlebell Project your hip under
out to your side keeping your arm as you press.
the forearm vertical. Observe the hip
positions in the photos.

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PHASE IV. STRENGTH DRILLS

At the top position

the kettlebell should
be behind your head.

When lowering
the kettlebell back
down actively pull
the kettlebell back
down into your
body.

Gather yourself
and hit it again.

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Angled View

Tighten your
armpit, and
again project
your hip under
your arm.

The buttocks
and abdominals
are to remain
tight as well
while returning
the kettlebell
back to the rack
position.

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The Hard Style Golf Conditioning Facts!

Many of the drills in your Hardstyle Golf Conditioning program are very technical and this is
no accident. The hard facts about health, strength, and fitness are:

1. If you want to stay healthy you must stay strong.

2. If you want to improve your body you must get stronger.
3. Like golf, strength is a skill that can be taught to anyone willing to learn it.
4. Also like golf, success in kettlebell lifting is in mastering the fine points.
5. Your work ethic and God given ability will determine how far you will go.

WARNING! The exercises seen on these next four pages are not a part of your
Hard Style Golf Conditioning Program. They intend to show you some of the possibili-
ties that are available to you with kettlebell lifting and your own level of strength and
fitness. For more information about these advanced exercises, refer to the resources on
[Link].

Pistol Sequence

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 HARDSTYLE GOLF CONDITIONING

Pistol Sequence (cont.)

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PHASE IV. STRENGTH DRILLS

Snatch Sequence

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 HARDSTYLE GOLF CONDITIONING

Snatch Sequence (cont.)

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 PHASE IV. STRENGTH DRILLS

9. Windmill
Target area: Shoulder girdle, rotator cuff, trunk
rotators & side flexors, buttocks and hamstrings.

Benefits: 3 dimensional strength, flexibility, body

awareness in the hips, spine, torso, and shoulders.

If you have done your homework with the windmill

stretch, the good morning stretch, and cigarette butt
stretch, the kettlebell windmill will not feel new to
you.

Instructions
• Bring the kettlebell to the rack position with your left
arm.
• Pivot both of your toes about 45 degrees to the
right.
• Military press the kettlebell to the overhead lockout
position.
• Look up at your kettlebell, kick your hip out to the
left and bend forward by folding from the hip as in
the windmill stretch.
• The left leg is relatively straight and the right (front)
leg is bent. Keep most of your weight on your left
leg.
• Keep your elbow straight and armpit tight as you bend forward.
• Go down as far as you can, hold for a second, squeeze your buttocks, and then stand back up. As
Pavel says in his Russian Kettlebell Challenge video; squeezing your buttocks is your ticket to the safe
execution of the windmill. The action of the buttocks is the same as in the one-legged deadlift.
• When standing up, move along the same plane as going down. Do not twist and do not rush the
movement. Patience is definitely a virtue with this exercise.

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 HARDSTYLE GOLF CONDITIONING

Bring the kettlebell to the

rack position with your left arm.

Pivot both of your toes about

45 degrees to the right.

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 PHASE IV. STRENGTH DRILLS

Military
press the
kettlebell to
the overhead
lockout
position.

Look up at
your kettlebell,
kick your hip out
to the left and
bend forward by
folding from the
hip as in the
windmill stretch.

As you continue to
move forward the
knee is not moving.

The left leg is relatively straight

and the right (front) leg is bent. Keep
most of your weight on your left leg.

Go down as far as you can, hold for

a second, squeeze your buttocks, and
then stand back up.

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 HARDSTYLE GOLF CONDITIONING

As Pavel says in his Russian

Kettlebell Challenge video, squeezing
your buttocks is your ticket to the safe
execution of the windmill.

You can pull on

your hip to cue
yourself to tighten
the buttocks.

When standing
up, move along the same plane as
going down.

Do not twist and do not rush the move-

ment. Patience is definitely a virtue with
this exercise.

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 PHASE IV. STRENGTH DRILLS

10. The Bent Press

Target area: Shoulder girdle, rotator cuff, trunk rotators &
side flexors, hamstrings.

Benefits: 3 dimensional strength, flexibility, body awareness

in the hips, spine, torso, and shoulders.

The bent press exercise is one of the most technically

demanding kettlebell exercises and is one of my favorites. If
there was one exercise that could be the symbol for what ket-
tlebell lifting stands for it is the bent press. Rich in tradition,
the bent press was made popular by Eugene Sandow who is
considered my many to be one of the best built men ever
(Tsatsouline). It requires that you master all of the skills
learned in the military press and windmill. In return you will
reap the rewards of increased strength, flexibility, coordination
and total body awareness. This movement sequence has a huge
carryover to golf performance. Paul Chek describes a big bang
exercise as any movement that can train various physical abili-
ties and movement planes at one time. The Bent press is truly a
“big bang” exercise.

Instructions
• Hold the Kettlebell in the rack position with the left arm.
• Turn both feet 45 degrees to the right as in the windmill.
• Bend forward by folding from the hips and kicking your hip out to the left.
• As you are bending forward your left arm is rolling the kettlebell on to your hip. Keep your forearm
vertical as you roll the kettlebell out to the side.
• Start the press by contracting your armpit and ducking under your arm. Keep ducking under your arm
until your arm starts to straighten automatically. Think of pushing your shoulder down towards your
hip and corkscrewing your entire arm so that the kettlebell is in line with the side of your shoulder.
You may need to bend both of your knees slightly depending on how flexible you are or how you are
built. This technique is acceptable. Just make sure about 70% of your weight stays on your back (left)
foot.
• Start straightening your elbow as you reach the bottom or fully bent position.
• At the bottom position keep your elbow locked, your eye on your kettlebell, and armpit contracted.
• From this bend and twist position, return to the top position by standing up slowly with your arm
overhead as you would in a windmill.
• Like the windmill, remember to squeeze your buttocks as you come back up. This will create a crank
like affect on your body and protect your back.
• Lower your kettlebell back to your hip by actively pulling your arm down just like in the military press.
• Gather yourself and go for another rep or change sides.

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 HARDSTYLE GOLF CONDITIONING

Hold the
Kettlebell in the
rack position with
the left arm.

Turn both feet

45 degrees to the
right as in the
windmill.

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 PHASE IV. STRENGTH DRILLS

Bend forward by folding

from the hips and kicking your
hip out to the left.

As you are bending for-

ward your left arm is rolling
the kettlebell on to your hip.
Keep your forearm vertical as
you roll the kettlebell out to
the side.

Just make sure

about 70% of your
weight stays on your
back (left) foot.

Start the press

by contracting
your armpit and
ducking under
your arm.

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 HARDSTYLE GOLF CONDITIONING

Start straightening your elbow

as you reach the bottom or fully
bent position.

Like the windmill, remember to

squeeze your buttocks as you come
back up.

This will create a crank like affect on

your body and protect your back.

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 PHASE IV. STRENGTH DRILLS

Power Exercise #3: The Clean

The kettlebell clean can be considered a progression
of the swing and the gateway to many other kettlebell
exercises. It is the safe and efficient way of getting the
kettlebell to shoulder level in preparation for the mil-
itary press, windmill, bent press, and all of the other
overhead kettlebell drills.

Instructions, 2-Hand Clean:

• Assume the position of the kettlebell swing.
• Place your right hand with knuckles forward and
your left hand behind it with the palm forward.
• Fold through the hips on the backswing and snap
the hips through.
• Keep your upper arm close to your body and quickly
sneak your elbow under the kettlebell.
• Bend your knees at the impact point. This is when
the kettlebell hits the back of your wrist. The goal is
to absorb the shock with your knees and body.
• The act of absorbing the shock will be the key to a
safe kettlebell clean. Pavel Tsatsouline likens absorb-
ing the shock to catching a water balloon without
allowing it to burst. This is exactly what needs to be
done to absorb the shock of the clean. If you are a
beginner I recommend practicing the clean with a
long sleeve shirt or sweat top. Keep your repetitions
low and focus on quality of movement.
• One common flaw is over swinging the kettlebell during the clean. This happens because you are
using too much power from your hip snap that you learned in the kettlebell swing. To fix this, simply
reduce the power of your hip snap while focusing on catching the kettlebell with your body. When
lowering the kettlebell back down, simply “dump” it through the legs. Do not lower the weight with
your biceps like you are doing the lowering phase of a dumbbell curl.

Instructions, 1-Hand Clean:

• Once you have the 2 arm clean mastered, you can progress to the one hand clean.

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 HARDSTYLE GOLF CONDITIONING

2-Hand Clean

Assume the position of

a kettlebell swing.

Place your swinging

hand with knuckles
forward and your left
hand behind it with the
palm forward.

Fold through the hips on

the backswing and snap the
hips through.

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 PHASE IV. STRENGTH DRILLS

Keep your upper arm

close to your body and
quickly sneak your elbow
under the kettlebell.

Bend your knees

at the impact point.

This is when
the kettlebell hits
the back of your
wrist.

The goal is to
absorb the shock
with your knees
and body.

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 HARDSTYLE GOLF CONDITIONING

1-Hand Clean

130
 PHASE IV. STRENGTH DRILLS

Fold through
the hips on the
backswing and
snap the hips
through.

The act of
absorbing the
shock will be the
key to a safe ket-
tlebell clean.

Pavel
Tsatsouline likens
absorbing the
shock to catching
a water balloon
without allowing
it to burst.

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 HARDSTYLE GOLF CONDITIONING

One common flaw is over

swinging the kettlebell during the
clean. This happens because you
are using too much power from
your hip snap that you learned in
the kettlebell swing.

To fix this, simply reduce the

power of your hip snap while
focusing on catching the
kettlebell with your body. When
lowering the kettlebell back
down, simply “dump”
it through the legs.

Do not lower the weight with

your biceps like you are doing the
lowering phase of a dumbbell
curl.

1 hand dump 2 hand dump

INCORRECT FORM!

if your finish looks

like this you will have
BIG problems.
DO NOT LEAN BACK!

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 PHASE IV. STRENGTH DRILLS

Hard Style Golf Conditioning:

Strength Phase Program: Week 1

Week 1
1. Windmill: 2 sets x 3 reps
Under the leg pass: 2 sets x 10 total (change directions at 5)
Swings: 2 sets x 10 reps
2. One-legged deadlift: 2 sets x 3 reps
Military Press: 2 sets x 3 reps
Clean: 2 sets x 5 reps
3. Windmill: 2 sets x 3 reps
Under the leg pass: 2 sets x 10 reps total (change directions at 5)
2-arm swing: 2 sets x 10 reps
4. One-legged deadlift: 2 sets x 3 reps
Military Press: 2 sets x 3 reps
Clean: 2 sets x 5 reps
5. Windmill: 2 sets x 3 reps
Under the leg pass: 2 sets x 10 reps total (change directions at 5)
2 arm swing: 2 sets x 10 reps
6. One-legged deadlift: 2 sets x 3 reps
Military press: 2 sets x 3 reps
Clean: 2 sets x 5 reps
7. Stretching and REST!

All exercises are to be done in a slow superset type fashion. Take 30 to 45 seconds between exercises then
take a 2 to 3 minute break after the last exercise. For example perform the Windmill, Under the leg pass,
swings, rest for 2 to 3 minutes then repeat the cycle.

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 HARDSTYLE GOLF CONDITIONING

Hard Style Golf Conditioning:

Strength Phase Program: Week 2

Week 2
1. Windmill: 3 sets x 3 reps
Under the leg pass: 3 sets x 10 reps total (change directions at 5)
2 arm swing: 3 sets x 10 reps
2. One legged deadlift: 3 sets x 3 reps
Military Press: 3 sets x 3 reps
Clean: 3 sets x 5 reps
3. Windmill: 3 sets x 3 reps
Under the leg pass: 3 sets x 10 reps total (change directions at 5)
2 arm swing: 3 sets x 10 reps
4. One legged deadlift: 3 sets x 3 reps
Military Press: 3 sets x 3 reps
Clean: 3 sets x 5 reps
5. Windmill: 3 sets x 3 reps
Under the leg pass: 3 sets x 10 reps total (change directions at 5)
2 arm swing: 3 sets x 10 reps
6. One legged deadlift: 3 sets x 3 reps
Military press: 3 sets x 3 reps
Clean: 3 sets x 5 reps
7. Stretching and REST!

All exercises are to be done in a slow superset type fashion. Take 30 to 45 seconds between exercises then
take a 2 to 3 minute break after the last exercise. For example perform the Windmill, Under the leg pass,
swings, rest for 2 to 3 minutes then repeat the cycle.

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 PHASE IV. STRENGTH DRILLS

Hard Style Golf Conditioning:

Strength Phase Program: Week 3

Week 3
1. Windmill: 4 sets x 3 reps
Under the leg pass: 4 sets x 10 reps total (change directions at 5)
2-arm swing: 4 sets x 10 reps
2. One-legged deadlift: 4 sets x 3 reps
Military Press: 4 sets x 3 reps
Clean: 4 sets x 5 reps
3. Windmill: 4 sets x 3 reps
Under the leg pass: 4 sets x 10 reps total (change directions at 5)
2-arm swing: 4 sets x 10 reps
4. One-legged deadlift: 4 sets x 3 reps
Military Press: 4 sets x 3 reps
Clean: 4 sets x 5 reps
5. Windmill: 4 sets x 3 reps
Under the leg pass: 4 sets x 10 reps total (change directions at 5)
2-arm swing: 4 sets x 10 reps
6. One-legged deadlift: 4 sets x 3 reps
Military press: 4 sets x 3 reps
Clean: 4 sets x 5 reps
7. Stretching and REST!

All exercises are to be done in a slow superset type fashion. Take 30 to 45 seconds between exercises then
take a 2 to 3 minute break after the last exercise. For example perform the Windmill, Under the leg pass,
swings, rest for 2 to 3 minutes then repeat the cycle.

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 HARDSTYLE GOLF CONDITIONING

Hard Style Golf Conditioning:

Strength Phase Program: Week 4

Week 4
1. Bent Press: 3 sets x 3 reps
One-legged deadlift: 2 sets X 2 reps|
One arm Swing (chest high): 2 sets x 6 reps per arm
2. Bent Press: 3 sets x 1 rep
Under the leg pass: 2 sets x 8 reps (change directions at 4)
2-hand clean: 2 sets x 4 reps per side
3. Bent Press: 3 sets x 3 reps
One-legged deadlift: 2 sets x 2 reps
One-arm swing (chest high): 2 sets x 6 reps per arm
4. Bent Press: 3 sets x 1 reps
Under the leg pass: 2 sets x 8 reps (change directions at 4)
2-hand clean: 2 sets x 4 reps per side
5. Bent Press: 3 sets x 3 reps
One-legged deadlift: 2 sets x 2 reps
One-arm swing (chest high): 2 sets x 6 reps per arm
6. Bent Press: 3 sets x 1 reps
Under the leg pass: 2 sets x 8 reps (change directions at 4)|
2-hand clean: 2 sets x 4 reps per side
7. Stretching/Mobility and or/REST!

All exercises are to be done in a slow superset type fashion. Take 30 to 45 seconds between exercises then
take a 2 to 3 minute break after the last exercise. For example perform the Windmill, Bent Press, One-legged
deadlift, one-arm swing, rest for 2 to 3 minutes then repeat the cycle.

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 PHASE IV. STRENGTH DRILLS

Hard Style Golf Conditioning:

Strength Phase Program: Week 5

Week 5
1. Bent Press: 4 sets x 3 reps
One-legged deadlift: 3 sets X 3 reps
One-arm swing (chest high): 3 sets x 6 reps per arm
2. Bent Press: 2 sets x 2 rep
Under the leg pass: 3 sets x 8 rep (change directions at 4)
2-arm clean: 3 sets x 4 reps per side
3. Bent Press: 4 sets x 3 reps
One-legged deadlift: 3 sets x 2 reps
One-arm swing (chest high): 3 sets x 6 reps per arm
4. Bent Press: 2 sets x 2 reps|
Under the leg pass: 3 sets x 8 reps (change directions at 4)
2-arm clean: 3 sets x 4 reps per side
5. Bent Press: 4 sets x 3 reps
One-legged deadlift: 3 sets x 2 reps|
One-arm swing (chest high): 3 sets x 6 reps per arm
6. Bent Press: 2 sets x 2 reps
Under the leg pass: 3 sets x 8 reps (change directions at 4)
2-arm clean: 3 sets x 4 reps per side
7. Stretching/Mobility and or/REST!

All exercises are to be done in a slow superset type fashion. Take 30 to 45 seconds between exercises then
take a 2 to 3 minute break after the last exercise. For example perform the Windmill, Bent Press, One-legged
deadlift, one-arm swing, rest for 2 to 3 minutes then repeat the cycle.

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 HARDSTYLE GOLF CONDITIONING

Hard Style Golf Conditioning:

Strength Phase Program: Week 6

Week 6 (Unloading)
1. Bent Press: 2 sets x 2 reps
One-legged deadlift: 2 sets X 2 reps
One-arm swing (chest high): 2 sets x 6 reps per arm
2. Bent Press: 2 sets x 1 rep
Under the leg pass: 2 sets x 8 reps (change directions at 4
2-arm clean: 2 sets x 4 reps per side
3. Bent Press: 2 sets x 2 reps
One-legged deadlift: 2 sets x 2 reps
One-arm swing (chest high): 2 sets x 6 reps per arm
4. Bent Press: 2 sets x 1 reps
Under the leg pass: 2 sets x 8 reps (change directions at 4)
2-arm clean: 2 sets x 4 reps per side
5. Bent Press: 2 sets x 2 reps
One-legged deadlift: 2 sets x 2 reps
One-arm swing (chest high): 2 sets x 6 reps per arm
6. Bent Press: 2 sets x 1 reps
Under the leg pass: 2 sets x 8 reps (change directions at 4)
2-arm clean: 2 sets x 4 reps per side
7. Stretching/Mobility and or/REST!

All exercises are to be done in a slow superset type fashion. Take 30 to 45 seconds between exercises then
take a 2 to 3 minute break after the last exercise. For example perform the Windmill, Bent Press, One-legged
deadlift, one-arm swing, rest for 2 to 3 minutes then repeat the cycle.

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 PHASE IV. STRENGTH DRILLS

Why Am I doing the

same exercises every day?

Your Hard Style Golf Conditioning schedule is designed to take advantage of two very effective
strength training theories. They are greasing the groove (GTG) and synaptic facilitation. Pavel
Tsatsouline explains greasing the groove in his book The Naked Warrior and synaptic facilitation
in From Russia with Tough Love. Below is a brief explanation of each technique and how they
will help improve your golf fitness.

Greasing the groove (GTG) suggests that by performing any given movement pattern repeatedly
you will get stronger by virtue of movement familiarity. In other words you will become more effi-
cient at the movement by repeating it often. Since strength is highly dependent on the ability of the
brain and nervous system to activate the muscles, GTG speeds up this process dramatically by
making the circuits or neuromuscular “grooves” more efficient.

Synaptic Facilitation is very similar to GTG with the emphasis on not training to exhaustion. By
exposing your body to the same exercise in a low to medium dose (low sets and reps), you will get
stronger quicker as opposed to training to exhaustion only a couple of times a week.

There are 3 very important advantages to using the GTG and synaptic facilitation techniques
and they are;

1. Reduced risk of burnout because the training schedule allows you to stay fresh.

2. Increased training frequency. It is a general rule that the athlete that can train more
frequently without burnout will be stronger.

3. You will get stronger quicker.

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 HARDSTYLE GOLF CONDITIONING

140
 CHAPTER HEADING HERE

Phase V.
Power Drills

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 HARDSTYLE GOLF CONDITIONING

The Top of the Pyramid

You are now ready to progress into the final stage of your Hard Style Golf Conditioning pro-
gram. The stretching, balance and strength exercises have been preparing your body to apply and
absorb the forces that are created in the power phase of your HSG program. Abraham Lincoln
said, “If I had 8 hours to chop down a tree, I’d spend 7 hours sharpening the axe”. Now that your
axe is sharpened, let’s start hacking! I mean swinging.

All Power exercises are to be done on a shock absorbent surface such as grass, sand, or rubber.
This is to protect you, your kettlebell and your floor. If you try these exercises indoors make sure
anything of value to you is far away. Take it from me as I have already had to lay an innocent liv-
ing room table to rest. As Jeff Martone, Senior RKC says “If you’re gonna be stupid, you’d bet-
ter be tough”. I would also like to add wealthy.

It is recommend that you perform your Hard Style Golf Conditioning exercises in bare feet or in
flat soled shoes. Shoes with a soft cushion such as a running shoe must be avoided. They will dis-
rupt your balance and your ability to generate power from your feet.

The following power phase of your Hard Style Golf Conditioning program is a consolidation of
all of the previous power exercises.

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 PHASE V. POWER DRILLS

Hard Style Golf Conditioning Power Drills

1. Kettlebell Swing

2a. Kettlebell Clean (2 Hand)

143
 HARDSTYLE GOLF CONDITIONING

2b. Kettlebell Clean (1 Hand)

3. Kettlebell Hanging Screwdriver

144
 PHASE V. POWER DRILLS

4. Kettlebell Wrap Around

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 HARDSTYLE GOLF CONDITIONING

Hard Style Golf Conditioning:

Power Phase Program: Weeks 1-4

Swing

Clean (2 Hand)

Clean (1 Hand)

Hanging Screwdriver

Wrap Around

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 PHASE V. POWER DRILLS

Weeks 1-2
1. Kettlebell Swings (head level): 3 sets X 5 reps per arm
Screwdriver: 3 sets x 5 reps per arm
2. Cleans: 3 sets x 5 reps per arm
Wrap around: 3 sets x 10 reps (change directions at 5)
3. Kettlebell Swings (head level): 2 sets x 5 reps per arm
Screwdriver: 2 sets x 5 reps per arm
4. Cleans: 2 sets x 5 reps per arm
Wrap around: 2 sets x 10 reps (change directions at 5)
5. Kettlebell Swings (head level): 3 sets x 5 reps per arm
Screwdriver: 3 sets x 5 reps per arm
6. Cleans: 3 sets x 5 reps per arm
Wrap around: 3 sets x 10 reps (change directions at 5)
7 Stretching/Mobility and or/REST!

Week 3
1. Kettlebell Swings (head level): 4 sets X 5 reps per arm
Screwdriver: 4 sets x 5 reps per arm
2. Cleans: 4 sets x 5 reps per arm
Wrap around: 4sets x 10 reps (change directions at 5)
3. Kettlebell Swings (head level): 4 sets x 5 reps per arm
Screwdriver: 4 sets x 5 reps per arm
4. Cleans: 4 sets x 5 reps per arm
Wrap around: 4 sets x 10 reps (change directions at 5)
5. Kettlebell Swings (head level): 4 sets x 5 reps per arm
Screwdriver: 4 sets x 5 reps per arm
6. Cleans: 4 sets x 5 reps per arm
Wrap around: 4 sets x 10 reps (change directions at 5)
7 Stretching/Mobility and or/REST!

Week 4 (Unloading)
2 sets of all exercises.
All exercises are to be done in a superset in these routines. For example, perform one set of swings then
immediately go to your screwdrivers then take a full rest. Rest periods during this phase can be anywhere
between 30 to 300 seconds.

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 HARDSTYLE GOLF CONDITIONING

Conclusion
You now have many techniques at your disposal to help you build the ultimate body for golf. I
recommend that you progress through each phase of the program as suggested. After you have
mastered the primary program, you can use the freestyle program in the appendix. To take your
golf fitness to new heights I also offer 2-day golf conditioning schools. If the pictures and pro-
grams in this book are worth “a thousand words” to you, then 2 days of hands on instruction in
all of the HSG techniques will be priceless. When you are ready to take your golf performance to
the next level, attend my HSG fitness school. For more information refer to the resource section
or go to [Link].

The physical aspect of golf is changing and we can expect the game in its entirety to change as
well. Golfers are now placing more emphasis on their most important piece of equipment, their
own bodies. This trend will solidify golf’s status as a true athletic event. It will also allow golfers
to take their games to new levels of achievement. An activity such as golf that requires mastery of
fine motor skill and primal patterns is an athletic event in my opinion. In conclusion, I have a
confession to make. As much as I am concerned with helping you improve your golf game, I am
even more concerned with enhancing your overall health, fitness and quality of life. If within
these pages I can accomplish both objectives I will truly consider this endeavor a success.

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 PHASE V. POWER DRILLS

About the Author

Terrence Thomas draws from 17 years of experience in health and exercise instruction, sports
conditioning, and physical rehabilitation. His credentials include the following:

• Level IV C.H.E.K. Practitioner

• B.S. in Health education with a concentration in exercise physiology from Florida International
University.
• Certified strength and conditioning specialist from the National Strength and Conditioning Association.
• CHEK certified Golf Biomechanic
• Certified Russian Kettlebell Instructor

The author of “Get Fit now and Feel Great

Forever.” Terrence has helped many amateur
and professional golfers improve their golf fit-
ness and conditioning as well as recover from
injuries. To maximize your golf fitness, attend
one of his HSG fitness schools. For more infor-
mation go to [Link].

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 HARDSTYLE GOLF CONDITIONING

Appendix: A
12- Week Kettlebell Golf
Conditioning Program
This is an alternate training schedule that can be used after the completion all of the training
phases in your primary HSG program.

Programming Guidelines

1. Do not neglect your, stretches and stability exercises as these will be the foundation of your golf
fitness conditioning. Remember you will only be as good as your foundation.

2. Keep your training sessions short and sweet. Between 15 and 45 minutes is best. Do your flexi-
bility and mobility drills before your strength and power exercises. This is especially true if you
have poor flexibility.

3. When doing your exercises, perform your most complex exercises first. For example bent press
before swings. The exercise routines have been designed with this concept in mind.

4. You can train with your Kettlebell daily; however do not perform the same number of sets and
reps everyday. For example you can alternate between low sets (1-3) and high sets (4-6) if you
choose.

5. Prioritize your golf conditioning program. Know what you need to focus on the most, correct it
and then progress your program from this starting point. For example if you know you need
more flexibility spend, 80% of your time on flexibility and the other 20% on balance, strength
and power. If you follow this guideline you will progress quickly, save time and greatly reduce
your changes of injury.

6. View your Kettlebell training as “practice” rather than a “workout”. Focus on quality of movement
and mastery of the fine points of all the exercises. This attention to detail will help you get more
bang for your training buck. Never sacrifice skill for intensity.

7. Do not train to exhaustion. Paul Chek, the author of the Golf Biomechanics Manual says “Train
Don’t, Drain”. You want to feel energized and refreshed after your Kettlebell training session.
Leave some gas in the tank. The goal as Brett Jones, Senior Russian Kettlebell Instructor says is to
achieve “successful fatigue”.

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 PHASE V. POWER DRILLS

Appendix: A
12-Week Training Schedule
This is a snapshot of the entire 12-week kettlebell training program that will take you though all
phases of your secondary HSG program from start to finish. Feel free to adjust the training days to
fit your schedule. For example you can always exchange one of the stretching days with a training
day.

Week Mon Tue Wed Thu Fri Sat Sun

1 A (2 sets) Stretch A (2 sets) Mobility (3 sets) A (2 sets) Stretch Stretch
2 A (2 sets) Stretch A (2 sets) Mobility (3 sets) A (2 sets) Stretch Stretch
3 A (3 sets) Stretch A (3 sets) Mobility (3 sets) A (3 sets) Stretch Stretch
4 B (2 sets) A (2 sets) Stretch Mobility (2 sets) C (2 sets) A (2 sets) Stretch
5 B (2 sets) A (2 sets) Stretch Mobility (2 sets) C (2 sets) A (2 sets) Stretch
6 B (3 sets) A (2 sets) Stretch Mobility (2 sets) C (3 sets) A (2 sets) Stretch
7 B (3 sets) A (2 sets) Stretch Mobility (2 sets) C (3 sets) A (2 sets) Stretch
8 B (4 sets) A (2 sets) Stretch Mobility (2 sets) C (4 sets) A (2 sets) Stretch
9 D (2 sets) A (2 sets) Stretch Mobility (3 sets) E (2 sets) C (2 sets) Stretch
10 B (3 sets) D (3 sets) Stretch Mobility (3 sets) C (3 sets) E (3 sets) Stretch
11 E (2 sets) A (2 sets) D (3 sets) Mobility (3 sets) C (2 sets) E (3 sets) Stretch
12 D (2 sets) A (2 sets) E (4 sets) Mobility (3 sets) C (2 sets) D (4 sets) Stretch
See following pages for descriptions A, B, C, D, E.

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 HARDSTYLE GOLF CONDITIONING

Appendix: A
Mobility Schedule
Steve Maxwell, Senior RKC suggests that you perform as many repetitions on the mobility exer-
cises as your age. For example if you are 40, perform the same number of reps. I will recommend
that you apply this technique on mobility drills 1-4 and stick to the prescribed reps for the neck
trunk trainer.

Stretch Reps Duration Rest Period

1. Egyptian 20+ 1-3 sets 10-30” then next exercise
2. Kidney Taps 20+ 1-3 sets 10-30” then next exercise
3. Hip Circles 20+ 1-3 sets 10-30” then next exercise
4. Knee Circles 20+ 1-3 sets 10-30” then next exercise
5. Neck Trunk Trainer 15 per arm 1-3 sets 1-3 minutes then repeat cycle

1. Egyptian 2. Kidney Taps

3. Hip Circles 4. Knee Circles 5. Neck Trunk Trainer

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 PHASE V. POWER DRILLS

Appendix: A
Stretching Guidelines
Duration: use your breaths as a gauge for holding stretches. For example 3 deep breaths means hold
the stretch for 3 full deep breaths then change positions. Notice the change in the volume of stretch-
ing as the training cycle progresses.

Flexibility/ Balance/Stability Program

Stretch Reps Duration Rest Period
1. Head Rotation 3-4 3 breathes = 1 rep Alternate sides
2. Neck Side bend 3-4 3 breathes = 1 rep Alternate sides
3. Levator scapulae stretch 3-4 3 breathes = 1 rep Alternate sides
4. Trunk side bend stretch 3-4 3 breathes = 1 rep Alternate sides
5. Thoracic Mobilization 3-4 3 breathes = 1 rep Continuous
6. Kneeling back twist 3-4 3 breathes = 1 rep Continuous
7. Shoulder Twist 3-4 3 breathes = 1 rep Alternate sides
8. Good Morning stretch 3-4 3 breathes = 1 rep 10” then repeat
9. Cigarette butt stretch 3-4 3 breathes = 1 rep Alternate sides
10. Windmill stretch 3-4 3 breathes = 1 rep Alternate sides
11. Groin Rock 3-4 3 breathes =1 rep 10” then repeat
12. Kneeling Lunge stretch 3-4 3 breathes = 1 rep Alternate sides

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 HARDSTYLE GOLF CONDITIONING

Appendix: A
Exercise Guidelines
Exercise: on the programs where there is more than one exercise, choose the one that you can
perform with the best form with the recommend training load (i.e. sets, reps, intensity etc.). For
example if you can do the Rocket Man with good form, do it over the one-legged stance.

Sets: as you begin a new program, start with the low end of the set window. For example on
weeks one and two, start with 2 sets then increase to 3 sets for weeks 3 and 4. Let your form dictate
your training volume. Remember we are after successful fatigue, not exhaustion.

Intensity: The numbers in the intensity column represent a repetition window. This means stop
the set when you feel that you can perform 1 or 2 more reps with good form while staying within the
prescribed repetitions. This is known as the form principle. Let form dictate your intensity.

Tempo and rest: The numbers in these columns represent seconds unless indicated otherwise.
The arrows ( ▼ ) in the rest column means that after finishing a set of that exercise you should move
on to the next exercise.

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 PHASE V. POWER DRILLS

Appendix: A
Program A (Balance and Stability Exercises)
Exercise Sets Reps Intensity Tempo Rest
One leg stance/Rocket Man 2-3 3-5 -1 rep Hold 10-15” 45-60” then ▼
Thigh Lunge 2-3 3-5 -1 rep Hold 10-15” 45-60” then ▼
Side Plank 2-3 3-5 -1 rep Hold 10-15” 45-60” then ▼
Horse stance vert./horiz. 2-3 4-6 -2 reps Hold 5-10” 45-60” then ▼
Horse stance dynamic 2-3 6-8 -2 reps Slow 2-3 min. then repeat cycle
Standing wall lean 2-3 1-2 -1 rep Hold 30”-60” 45-60” then ▼
Kettlebell swings 2-3 8-10 -1 rep explode 60-90” then repeat cycle

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 HARDSTYLE GOLF CONDITIONING

Appendix: A
Strength Program: The Stretches
Note: Observe the difference in the volume of stretching as you progress through the strength and
power phases.

Stretch Reps Duration Rest Period

1. Head Rotation 2-3 3 breaths = 1 rep Alternate sides
2. Neck Side bend 2-3 3 breaths = 1 rep Alternate sides
3. Levator scapulae stretch 2-3 3 breaths = 1 rep Alternate sides
4. Trunk side bend stretch 2-3 3 breaths = 1 rep Alternate sides
5. Thoracic Mobilization 2-3 3 breaths = 1 rep Continuous
6. Kneeling back twist 2-3 3 breaths = 1 rep Alternate sides
7. Shoulder Twist 2-3 3 breaths = 1 rep Alternate sides
8. Good Morning stretch 2-3 3 breaths = 1 rep 10” then repeat
9. Cigarette butt stretch 2-3 3 breaths = 1 rep Alternate sides
10. Windmill stretch 2-3 3 breaths = 1 rep Alternate sides
11. Groin Rock 2-3 3 breaths = 1 rep 10” then repeat
12. Kneeling Lunge stretch 2-3 3 breaths = 1 rep Alternate sides

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 PHASE V. POWER DRILLS

Appendix: A
Strength Program B: The Strength Exercises
Note: Observe the difference in the volume of stretching as you progress through the strength and
power phases.

Exercise Sets Reps Intensity Tempo Rest

Windmill 2-4 2-4 -1 rep Slow 60-90” then ▼
Under the leg pass 2-4 3-5 -1 rep Slow 60-90” then ▼
Swings 2-4 8-10 -1 rep explosive 2-3 minutes then repeat cycle

Appendix: A
Strength Program C: The Strength Exercises
Exercise Sets Reps Intensity Tempo Rest
Bent Press 2-4 2-4 -1 rep Slow 60-90” then ▼
One legged deadlift 2-4 2-4 -1 rep slow 60-90” then ▼
Swings 2-4 10-12 total -2 reps explosive 2-3 minutes then repeat cycle

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 HARDSTYLE GOLF CONDITIONING

Appendix: A
Power Program: The Stretches
Note: Observe the difference in the volume of stretching as you progress through the strength and
power phases.

Stretch Reps Duration Rest Period

1. Head Rotation 1-2 3 breaths = 1 rep Alternate sides
2. Neck Side bend 1-2 3 breaths = 1 rep Alternate sides
3. Levator scapulae stretch 1-2 3 breaths = 1 rep Alternate sides
4. Trunk side bend stretch 1-2 3 breaths = 1 rep Alternate sides
5. Thoracic Mobilization 1-2 3 breaths = 1 rep Continuous
6. Kneeling back twist 1-2 3 breaths = 1 rep Alternate sides
7. Shoulder Twist 1-2 3 breaths = 1 rep Alternate sides
8. Good Morning stretch 1-2 3 breaths = 1 rep 10” then repeat
9. Cigarette butt stretch 1-2 3 breaths = 1 rep Alternate sides
10. Windmill stretch 1-2 3 breaths = 1 rep Alternate sides
11. Groin Rock Stretch 1-2 3 breaths = 1 rep 10” then repeat
12. Kneeling Lunge stretch 1-2 3 breaths = 1 rep Alternate sides

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 PHASE V. POWER DRILLS

Appendix: A
Power Program D: The Power Exercises
Exercise Sets Reps Intensity Tempo Rest
Swings 2-4 8-10 -1 rep Explode then immediately to ▼
Screwdriver 2-4 6-8 -1 rep Medium to fast 2-3 minutes then repeat cycle

Appendix: A
Power Program E: The Power Exercises
Exercise Sets Reps Intensity Tempo Rest
Cleans 2-4 3-5 -1 rep Explode then immediately to ▼
Wrap around 2-4 8-10 -1 rep Moderate to fast 2-3 minutes then repeat cycle

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 HARDSTYLE GOLF CONDITIONING

Appendix B: Nutrition
“You Par What You Eat”
Muscles, ligaments and tendons will only be as healthy as the materials they are made of.
Muscles, ligaments and the fascial system of the body act as shock absorbers that help dissipate
force away from the joints and bones. Research has shown that during the golf swing there is
enough force generated to fracture a human vertebra (CHEK). This makes shock absorption very
important to avoid injury. If these forces are not dissipated effectively there can be an excessive
accumulation of energy in the weak area. This usually shows up as one of the “itis” injuries such
as tendonitis, bursitis, or arthritis.

Consider that with the performance of exercise there is a destruction of tissue. If the body does
not have the supportive nutrition to repair itself it will rebuild new tissue with weaker materials
than what it started with. How does one determine if they are not be eating correctly? Here are a
few signs.

• Muscles and joints that are chronically stiff. It takes you a long time to warm up.
• Poor recovery from training sessions. It takes you more than 72 hours to fully recover
from exercise or physical activity.
• Frequent Injuries
• A lack of optimal flexibility and joint range of motion.

The best way to improve the health of your soft tissues is to improve the quality of your
nutrition. For many people this is the most difficult aspect of their health and fitness program.
Nutrition and lifestyle changes do not happen over night. Start slow and set realistic goals. When
you are ready for a customized nutrition and lifestyle program, go to [Link].

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 PHASE V. POWER DRILLS

Appendix B: Nutrition
5 Nutrition Tips for Better Golf Performance

1. Eat a well balanced meal the night before you play.

Your fuel source on the golf course will come from the previous night's meal so make sure it is a
balanced and nutritious one.

2. Keep a small snack with you to avoid “bonking”.

Golf is a game that requires fine motor coordination. When your blood sugar drops, fine motor
skills are one of the first bodily functions to be affected. Cognitive functions like judgment also
take a hit when your blood sugar drops. So if you find yourself making poor shot selections or club
choices in the middle of your round, it may be time for a snack.

3. Stay adequately hydrated before and during your round of golf.

Dehydration has a very similar effect on motor and brain function as low blood sugar, only
through a different mechanism. If you are sweating heavily you are losing valuable electrolytes in
addition to water. Electrolytes control nerve activity in the body, so if your electrolyte reserves
become depleted, your nerve function will also decline. Your muscles will not fire efficiently and
you will lose coordination. With that said make sure you are hydrated before you play golf and
make a point to stay hydrated during the round by taking a drink before each tee.

4. Avoid foods that you are intolerant too as it will cause “Brain Fog”.
Any food that you eat that does not agree with you will cause gut irritation. For example if you
are intolerant to gluten or dairy, your body will produce an immune or allergic response to them.
In response to food intolerance, the body produces a substance called histamine. Everyone may
respond a little different when they produce histamine but the typical response is to get a stuffy or
runny nose. Why is this important? If your nose is full of mucus and snot it will interrupt your
breathing. If you have a stuffy nose, your subconscious brain thinks you are suffocating and will
force your body to compensate physically. At this point your brain does not care if you are trying
to save par. All your brain wants to do is keep you alive. So you will start to do things like not be
able to keep your head straight and hold correct posture. Since we can only survive for a few min-
utes without oxygen, anything that remotely threatens breathing or oxygen consumption will
cause the body to go into panic mode. When your body is in panic mode, holding correct posture
and executing a good backswing becomes secondary. This is one example of classic brain fog.

Another reason why some foods cause brain fog is because of the enteric nervous system. The
enteric nervous system is basically the central nervous system for our organs in the body. It com-
municates with the brain and spinal cord and has just as many neurons(nerves) as the

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brain and spinal cord. Any form gut irritant (food intolerance) disrupts the enteric nervous system,
which will disrupt the brain and spinal cord “by proxy”. Simply put, an irritated gut could
adversely affect your golf performance. Abdominal bloating, gas, back pain, and headaches are a
few signs that you may be intolerant to something that you are eating.

5. Keep alcohol consumption to a minimum.

This may be an obvious one to you but for those who think a little of the hard stuff before your
round may help calm the nerves, let me shed a little light on the subject. Alcohol will hinder golf
performance in the same way as being dehydrated, having low blood sugar, AND eating something
that you are intolerant to. Alcohol consumption will give you the functional trifecta of side effects
listed in tips 1 through 4.

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 PHASE V. POWER DRILLS

Appendix C: Training Log

The old saying goes “Anything worth doing is worth writing down”. Keeping accurate records of
your training sessions does not have to be complicated. The following monthly training log is
designed with simplicity and effectiveness in mind, a la the Russian method of exercise recording.
This method was developed as Pavel Tsatsouline explained it in one of his Power by Pavel
Newsletters. The guidelines are as follows;

Record all of your exercises in the bottom box along with their abbreviations. The abbreviations
will save space in the boxes.
For each training session record as follows:

Exercise: Weight lifted (number of total sets performed)

Reps per set

Ex: Kettlebell Swings: 24kg (3)

6/8/10

Interpretation: 3 sets of kettlebell swings with 24kg. Set one=6 reps. Set 2=8 reps.
Set 3=10 reps.

With bodyweight exercises, record the number of reps first and the number of sets performed go
in parenthesis.

Do this for all of your exercises completed during a training session.

The following is a sample 3-day workout log:

Day 1 Day 2 Day 3

• Stretches x 3 reps each • Mobility 2 sets • Stretches x 3 reps each

• KB Swing: 24kg(3) • KB Bent Press: 24kg(3) • KB SL DL: 24kg(3)

8 5 5

• Rocket man: 3(5) • Side Plank(adv): 3(3) • HS Horizontal: 4(3)

163
 Name: _____________________________ Record Exercises as follows:
Monthly Training log Activity: ___________________________ Record Exercises as follows:
[Link] Goals: _____________________________ Exercise: Weight (sets) Example: Swings 24kg (3)
Reps for each set 6/8/10

Date: Date: Date: Date: Date: Date: Date:

Date: Date: Date: Date: Date: Date: Date:

Date: Date: Date: Date: Date: Date: Date:

Date: Date: Date: Date: Date: Date: Date:

Exercises:
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Targeted stretching and mobility exercises:

▼

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