3-4 sets of 8 reps.
Use a weight that is heavy enough to give you some input but still light enough to make adjustments to your technique. As your technique improves you may add the appropriate load to challenge your body. Just remember to make great reps. If you cannot make great reps, your bells are too heavy.
The same movement that you did with a single bell, but now you get a bell in each hand. This will force each shoulder to work independently. Obviously, take a wider stance over the bells. Angle the handles to form the letter ‘V’ when you are looking down at them. They should be placed between the arches of your feet, so you have to sit back to get to them. All the same principles apply as above. Crush your grip, shoulders packed, longe neutral spine, push your feet into the ground, chest comes up first. Same breathing pattern. This will feel different than the previous variation due to the width of your stance. It may be a stance that is slightly wider than what you would use to hit a driver, but using different ranges of motion in your hips will help to build complete strength that you can use for golf. This variation will also appear more ‘squatty’ than the others, that is also ok. Remember, it doesn’t have to look exactly like golf to benefit your golf performance.
Another great benefit of using two bells is that you can add more weight, as is appropriate. Kettlebells are only so heavy and eventually you will easily deadlift the heaviest kettlebells that are available. This a way to add more weight without transitioning to a barbell. If you don’t have access to pairs of same-size kettlebells; it is great to deadlift with two different size kettlebells. This will add another dimension of rotation and asymmetrical loading that is valuable to golf
