Exercise of the Week: Kettlebell Swings

January 5, 2011

According to research performed by Dr. John Porcari, fellow of the American College of Sports Medicine, your body works as hard doing kettlebell exercises as it does jogging six mph or biking 15 mph—all while making strength gains. Jimmy Rollins, Philadelphia Phillies shortstop, benefits from these hardworking exercises and develops his core by performing a variation of Kettlebell Swings.

Like many athletes, Rollins relies heavily on his core to provide rotational power for batting and throwing. [Similar rotational skills include throwing a football, hitting a tennis ball and shooting a puck.] Instead of performing traditional Kettlebell Swings—where you begin with the kettlebell between your legs and swing directly in front—Rollins adds a rotational component by beginning with the kettlebell at his side. This not only activates core rotators, but also engages the legs, hips and upper body, making it an effective full-body exercise.

To see Rollins perform the Kettlebell Swings, check out the video above.

  • Assume athletic stance and grip kettlebell with both hands
  • Hold kettlebell at right hip and explosively swing kettlebell, finishing with arms in front, slightly overhead
  • Swing kettlebell to left hip in a controlled manner and immediately repeat
  • Continue for specified reps in alternating fashion

Sets/Reps: 3x10 each way

Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Must See
How to Perform the Euro Step With Iman Shumpert How to Perform the Euro Step With Iman Shumpert
Views: 85,152
Brandon Jennings: Brandon Jennings: "Always Improve"
Views: 4,302,158
Abby Wambach Will Do Whatever It Takes Abby Wambach Will Do Whatever It Takes
Views: 4,657,939

Featured Videos

Real Workouts: Randall Cobb Real Workouts: Randall Cobb Views: 20,496
Greg Nixon's Full-Body Dumbbell Circuit Greg Nixon's Full-Body Dumbbell Circuit Views: 317,829
SEALFIT: Pushing the Limits of What Athletes Are Capable Of SEALFIT: Pushing the Limits of What Athletes Are Capable Of Views: 58,814
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Derrick Rose Explains How He Stays Positive Derrick Rose Explains How He Stays Positive
Views: 6,105,983
Allyson Felix Explains How To Choose a Coach Allyson Felix Explains How To Choose a Coach
Views: 8,690,942
Dustin Pedroia on Training Dustin Pedroia on Training
Views: 10,919,945
Charging Ground Balls With Skip Schumaker Charging Ground Balls With Skip Schumaker
Views: 29,938
Yoga for Athletes: Crow Pose Yoga for Athletes: Crow Pose
Views: 3,539,467

Load More
More Cool Stuff You'll Like
Speed Drill of the Day: Reverse Lunges

Speed Drill of the Day: Reverse Lunges

Train Like a Pro: Baseball Strength Workout Program

Train Like a Pro: Baseball Strength Workout Program

Build Bulletproof Chest Strength With This Unconventional Method

Build Bulletproof Chest Strength With This Unconventional Method

3 Habits of Highly Successful Coaches

3 Habits of Highly Successful Coaches

4 Tips for Reducing Deadlift Back Pain

4 Tips for Reducing Deadlift Back Pain

2 Brutal 10-Minute Workouts That Deliver Serious Results

2 Brutal 10-Minute Workouts That Deliver Serious Results

Is It Too Soon for Olympic Lifts?

Is It Too Soon for Olympic Lifts?

Train Like a Pro: MLS Soccer Strength Program

Train Like a Pro: MLS Soccer Strength Program

Get Faster to Pitch Harder

Get Faster to Pitch Harder

Increase Athletic Strength with Rotational Bodyweight Training

Increase Athletic Strength with Rotational Bodyweight Training

Why Your Instagram Box Jump Isn't That Impressive

Why Your Instagram Box Jump Isn't That Impressive

The 4 Best and Worst Cable Machine Exercises

The 4 Best and Worst Cable Machine Exercises

Train Like a Pro: Julio Jones 3-Day Sandbag Strength Program

Train Like a Pro: Julio Jones 3-Day Sandbag Strength Program

Use Wave Loading to Take Your Strength to the Next Level

Use Wave Loading to Take Your Strength to the Next Level

Train Like a Pro: Los Angeles Lakers Strength Training Program

Train Like a Pro: Los Angeles Lakers Strength Training Program

Build a Strong Upper Body With These Landmine Exercises

Build a Strong Upper Body With These Landmine Exercises

Not Making Bench Press Gains? Try These Strategies

Not Making Bench Press Gains? Try These Strategies

Train Like a Pro: James Harden's Basketball Maintenance Workout

Train Like a Pro: James Harden's Basketball Maintenance Workout

Use Sled Pushes to Increase Speed, Strength and Power

Use Sled Pushes to Increase Speed, Strength and Power

3 Reasons Why You Should Do Full-Body Workouts

3 Reasons Why You Should Do Full-Body Workouts

Build Athletic Strength with the Playground Sandbag Workout

Build Athletic Strength with the Playground Sandbag Workout

How to Recover From a Soccer Game or Workout

How to Recover From a Soccer Game or Workout

Get Faster With This Weightlifting Technique

Get Faster With This Weightlifting Technique

Kevin Love's In-Season Workout

Kevin Love's In-Season Workout

How You Can Olympic Lift With an Injury

How You Can Olympic Lift With an Injury

3 Keys to Better Softball Workouts

3 Keys to Better Softball Workouts

Abby Wambach's Strength and Speed Workout

Abby Wambach's Strength and Speed Workout

How to Use the Pallof Press for an Iron Core

How to Use the Pallof Press for an Iron Core

Build Strong Legs with the Leg Press Lockdown Workout

Build Strong Legs with the Leg Press Lockdown Workout

Bicep Curl Grip Guide: How Hand Placement Changes the Exercise

Bicep Curl Grip Guide: How Hand Placement Changes the Exercise

The Top 10 Mistakes Athletes Make in the Weight Room

The Top 10 Mistakes Athletes Make in the Weight Room

Paul Rabil's Powerful Rotational Strength Workout

Paul Rabil's Powerful Rotational Strength Workout

Train Like a Pro: Henrik Zetterberg's Hockey Strength Workout

Train Like a Pro: Henrik Zetterberg's Hockey Strength Workout

Speed Drill of the Day: Weighted Arm Swings

Speed Drill of the Day: Weighted Arm Swings

8-Exercise Advanced Chest and Back Workout

8-Exercise Advanced Chest and Back Workout

5 Quick Workout Fixes for Faster Muscle Growth

5 Quick Workout Fixes for Faster Muscle Growth

3 Keys to a Solid Squat Setup

3 Keys to a Solid Squat Setup

Build Muscle With the 2-Second Pause Workout Program

Build Muscle With the 2-Second Pause Workout Program

Tobin Heath's Powerful Leg Workout

Tobin Heath's Powerful Leg Workout

Todd Durkin's Complete Football Strength Training Program

Todd Durkin's Complete Football Strength Training Program

Jump Higher After a Month With These 3 Exercises

Jump Higher After a Month With These 3 Exercises

Add Surprise Sets for a Great Workout Finisher

Add Surprise Sets for a Great Workout Finisher

Abby Wambach's Soccer Power Workout

Abby Wambach's Soccer Power Workout

The Un-Liftable Inch Dumbbell: Can You Handle Its Challenge?

The Un-Liftable Inch Dumbbell: Can You Handle Its Challenge?

German Volume Training: How to Pack on Muscle Mass

German Volume Training: How to Pack on Muscle Mass

YardBarker