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Kettlebells are a complete game-changer transforming physique and performance through explosive strength, deep muscle conditioning, and full-body stability like no other tool.

Rich runs a Sunday Kettlebell Technique class but if you can’t get to it…here’s his recommended four-move sequence to target hip power, trunk stability, lower-body endurance, and dynamic control.

Each swing has a purpose — it’s not just about momentum.

Two-Handed Kettlebell Swings
• Builds posterior chain power (glutes, hamstrings, erector spinae)
• Improves hip hinge mechanics and force transfer
• Elevates cardiovascular demand through repeated ballistic effort
Key Adaptations: Hip power, lumbopelvic stability under dynamic load, metabolic conditioning

Single-Arm Kettlebell Swings
• Introduces unilateral loading, increasing core demand
• Enhances anti-rotational trunk stability
• Improves grip strength and shoulder stabilisation
Key Adaptations: Oblique and deep core activation, scapular control, neuromuscular coordination

Two-Handed Squat Swings
• Greater emphasis on knee-dominant mechanics
• Increases quadriceps involvement
• More upright torso → reduces posterior chain dominance
Key Adaptations: Lower-body strength endurance, movement variability, increased time under tension
Single-Arm Squat Swings
• Combines unilateral load with knee-dominant movement
• High demand on core stability and balance
• Improves coordination and motor control
Key Adaptations: Anti-lateral flexion and anti-rotation control, single-side strength endurance, proprioception
Why it works: Moving deliberately through each swing develops explosive strength, deep muscle conditioning, and full-body stability, while improving coordination, balance, and hip power. One kettlebell - multiple adaptations, total-body transformation.

WHY KETTLEBELLS?
Moving deliberately through each swing trains your posterior chain, core, and joints under control, while improving coordination, balance, and hip power. The combination of slow, precise movement and ballistic effort develops lean muscle, burns calories, and corrects imbalances.

#KettlebellTraining #StrengthAndConditioning #FunctionalStrength #exetergolfandcountryclub ...

Here’s why our new piece of kit could be your answer to getting more from your deadlift - or even your key to doing them in the first place.

Unlike a traditional barbell, the weight on a trap bar sits around you, not in front of you.

Using a barbell, your torso has to lean forward more, with a probated grip, which loads your lower back and can make it tricky for beginners, if you have fitness events coming up, plus anyone with mobility issues or back concerns.

With the weight distributed around your body, and the neutral grip handles at your sides, the trap bar keeps you upright. This makes it so much easier to get into a good position, even if you’re new to lifting or just learning how your body moves.

Because the bar is centered, the lift trains both your quads and posterior chain evenly. With a barbell, your quads often get less activation, and more stress lands on your lower back. The trap bar spreads the load more safely across your legs and hips.

It’s incredibly beginner-friendly so you can start lifting safely, progress faster, and still challenge yourself as you improve. It’s also great for anyone with back concerns, because the more upright torso reduces spinal shear forces. That’s great news if your lower back has given you trouble before and you’re nervous of deadlifting because of that.

The trap bar can be versatile too -
- use a platform for deficit deadlifts with a deeper range of motion
- elevate your heels to focus more on quads
- try a trap bar RDL to hit the glutes
- farmers carry
- shrugs
- bent over rows

You can tweak it to hit exactly the muscles you want while keeping the lift safe and efficient.

So whether you’re a beginner, an athlete, or rehabbing an injury, the Trap Bar is safer, easier, and more versatile than a traditional deadlift.

Ask the Fitness Team to get started - and please remember - if you use it…PUT IT BACK AFTER! It’s quite a heavy piece of kit so please don’t leave just it on the squat racks! 🙏

#exetergolfandcountryclub #trapbar #gym strengthtraining ...

What if you trained like a pro rugby player… just twice a week?

You would get stronger, faster and more explosive - sooner than you think.

Eleanor Hing, pro rugby player for Exeter Chiefs and PT at Exeter Golf and Country Club, regularly hits the gym for a training session with teammate Katie Buchanan.

What would their training look like, if they just had one hour in the gym?

- Maximize the workout for power, strength, and conditioning - the key elements for rugby performance.

- Focus on intensity, intent, and building a body ready for speed, collisions, and repeat efforts.

1. Power work first: Jumps or throws done early in the session when you’re fresh. These develop explosiveness and speed.

2. Full-body strength: Exercises like squats, RDLs, pull-ups, and bench press. Keep reps lower and focus on maximal strength rather than fatigue. Supports power output, joint health, and overall athletic ability.

3. Conditioning: Usually on the assault bike, building fitness and work capacity without compromising the quality of power and strength work.

Rugby training at this level combines heavy compound lifts, explosive movements, and targeted conditioning to replicate match-day demands - pushing limits, building resilience, and preparing the body for every challenge on the field.

Recovery is just as crucial - refuel straight after with high-protein plates and protein shakes or smoothies to repair, reload, and stay ready for the next session.

NEW MENU WITH GYM RECOMMENDATIONS COMING SOON.

Want to start training like this? Book Personal Training with Eleanor via the app, at Reception or in the gym - get a free 30 min consultation to get started.

#exetergolfandcountryclub #exeterchiefs #exeterchiefswomen #womensrugby #gym ...

There’s plenty of time to find an excuse.

Book a date. Find a reason later.

Get in touch with our Events Team to book The Mews for a party, networking event, celebration or anything else you can think of! 💃

#summerparty #summerevents #exeter #exetergolfandcountryclub ...

A good Kettlebell workout will hit your whole body. Here are three moves our PT and Kettlebell coach, Rich, recommends for a super effective workout when you’re up against time.

These kettlebell drills build mobility, stability and power - training the body to move well, not just lift heavy.

👉 Technique is massively important so book a PT session or Rich’s Sunday morning Kettlebell Technique class.

1. Devil’s Halo
- Strengthens the shoulders, upper back and core while actively mobilising the shoulder complex and thoracic spine.
- Combines mobility with stability, making it a valuable tool in both performance training and rehabilitation when programmed appropriately.

2. Cross-body kettlebell swing → rotational clean
- Trains the glutes, hamstrings, obliques, lats and shoulder stabilisers while promoting active thoracic and shoulder mobility.
- Its strength lies in blending rotational mobility with stability and power, making it highly transferable to both rehab and athletic contexts when coached and loaded correctly.

3. Cross-body kettlebell swing → rotational snatch
- Targets the glutes, hamstrings, obliques, lats and shoulder stabilisers while demanding control through the thoracic spine and shoulder complex.
- Combines rotational mobility, overhead stability and power, making it an effective but advanced progression that requires careful coaching and programming.

Train movement quality first — then add load and speed. 💪

WHY KETTLEBELLS?
Full-body & functional: Engages multiple muscles, boosting strength, power, coordination, and cardio, from beginners to advanced

Time-efficient: Combines strength and conditioning for maximum results in minimal time.

Hybrid training: Blends strength and cardio.

#exetergolfandcountryclub #kettlebells #kettlebelltraining #personaltrainer #exeter ...