The Kettlebell Swing

The kettlebell swing is an excellent exercise for developing power and endurance of the hips and legs. It is a staple exercise in many of my training programs.

The trick is to generate the movement from the legs and hips and NOT to perform a squat and front raise as so many beginners do. Don't try to lift with your arms. The stronger your hip thrust the higher the kettlebell will go.

The swing will teach you to produce force and reduce force which are important skills that will carry over into many sports activities as well as life in general.

If you want to develop more power-endurance then perform high rep swings-between 15 and 20 reps, for 2-4 sets. If you want to develop more pure power then keep the weight high and the reps per set lower, around 5, for 3-5 sets.

The kettlebell swing in the video is a basic version. swings can be performed with one hand, switching hands, walking forward. walking sideways, spinning etc etc. The possibilities are almost endless.

If you want a simple and effective workout try combining swings with push-ups, or chin-ups. You will sweat and get results.

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