Muscular Benefits

• Increases glute power
• Engages hip muscles before advanced exercises

Sports Performance Benefits

The Kettlebell Swing is the basic kettlebell exercise. Although you swing the bell with your arms, the extension of your hips is actually what propels the weight. In fact, your arms should not contribute to the movement.

The swing and controlled descent build explosive hip power, which is critical for running and jumping. More importantly, this exercise engages your hip muscles to prepare for heavy Squats or Deadlifts.

Kettlebell Swing How-To

• Assume athletic quarter-squat stance holding kettlebell between legs
• Keeping arms straight, drive through heels and explode up with hips to bring the kettlebell to chin level in front
• Squeeze glutes at top of the movement
• Return to start position with control and repeat rhythmically

Sets/Reps: 3×10

Coaching Points

• Perform before heavier leg exercises
• Stretch hip flexors beforehand
• Extend hips and knees completely
• Keep arms straight