Exercise of the Week: Kettlebell Swings | STACK

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 an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
More Cool Stuff You'll Like

Do Your First Pull-Up With This Simple Workout. Guaranteed.

Build Toughness With This Weight Vest Basketball Workout

Man Does 4,300 Pull-Ups in One Day

Do Your First Deadlift

3 Simple Tips to Deadlift More Weight

The 12 Best RDL Variations

3 Loading Schemes to Build Muscle Size

Strengthen Your Core With Advanced Plate Push-Outs

The Softball Dugout Workout

Breathing Exercises to Strengthen Your Lifts

4 Strength Exercises for Female Athletes

Develop a Bulletproof Core With Advanced Barbell Rollouts

Hockey Training Designed Specifically for Goalies

3 Tips to Maximize Your Off-Season Baseball Training

Get More Explosive With James Harden's Workout

4 Easy Fixes for Your Bench Press Routine

Build Rock Solid Glutes With This 30-Day Workout Plan

Develop Speed With a Power Bag Workout

Why the Dead Bug Is Changing Core Training

Sumo Deadlift for Football Strength

Get Tougher With Skylar Diggins' Bodyweight Workout

The Hardest Plank of All Time

Female Athletes: 4 Ways to Test if Your Knees Are Durable

Why You're Not Reaching Your Strength and Speed Potential

7 Tips to Master Single-Leg Exercises

Why One Bench Press Is Not Enough

5 Exercises to Keep Your Shoulders Healthy All Season Long

Should You Train for Absolute or Explosive Strength?

3 Athletic Arm Exercises for Big Guns

James Harrison's Physioball Side-to-Side Bridge

The Upper-Body Endurance Combo Workout

3D Triceps Workout: 3 Exercises for Huge Arms

Build Hockey Speed and Power with the Hang Clean

Build Explosive Hips to Jump Higher

How to Get Fit Like a Marine

The 4 Rules of Bulking Up

How to Train During Your Hockey Season

Kettlebell Swing vs. Olympic Lifting: Which Is Better?

Baseball Workout for Power Hitting

Hanley Ramirez's Overhead Tire Pull

Improve Your Durability With 3 BOSU Exercises

Why Bear Crawls Are All the Rage Right Now

Bilateral or Unilateral Exercises: Which Are Better?