Exercise of the Week: Kettlebell Swings | STACK
X

Become a Better Athlete. Sign Up for Our FREE Newsletter.

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

Why One Bench Press Is Not Enough

3 Loading Schemes to Build Muscle Size

Bilateral or Unilateral Exercises: Which Are Better?

Strengthen Your Core With Advanced Plate Push-Outs

Build Explosive Hips to Jump Higher

The Hardest Plank of All Time

4 Strength Exercises for Female Athletes

Get More Explosive With James Harden's Workout

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

3 Tips to Maximize Your Off-Season Baseball Training

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

5 More Exercises Only Elite Athletes Can Conquer

Off-Season Baseball Exercises for Your Shoulders

The 14 Best Exercises From 2014

Improve Your Back Strength with the Inverted Row

The Total-Body, Crunch-Free Ab Workout

7 Strategies for Dealing With a Meathead in Your Gym

5 Isolation Exercises Your Workout Is Missing

Improve Your Strength for Track & Field Success

How to Train During Your Hockey Season

Why Do So Many Exercises Have Foreign Names

Basketball In-Season Battle Rope Complexes, Part 1

James Harrison's Physioball Side-to-Side Bridge

Kettlebell Swing vs. Olympic Lifting: Which Is Better?

Developing Pre-Pull Tension for a Monster Deadlift

Do Your First Deadlift

The 12 Best RDL Variations

3D Triceps Workout: 3 Exercises for Huge Arms

The 4 Rules of Bulking Up

Demolish Your Delts With This Super Shoulder Training Strategy

7 Exercises That Safely Build Shoulder Strength

Female Athletes: Get Strong, Not Bulky, With These Workouts

Build Powerful Pecs With This Multi-Angle Chest Workout

Why the Dead Bug Is Changing Core Training

10-Minute Ab Workout You Can Do Anywhere

The Upper-Body Endurance Combo Workout

Game Changer: Should You Be Using Machines or Free Weights?

Baseball Workout for Power Hitting

4 Easy Fixes for Your Bench Press Routine

Get Tougher With Skylar Diggins' Bodyweight Workout

The Turkish Get-Up for Youth Athletes

The 7 Best Slide Board Exercises

Get a Ripped Core With 6 Advanced Dead Bug Variations

Develop a Bulletproof Core With Advanced Barbell Rollouts

Medicine Ball Training for Hockey Players

4 Ways to Get a Jacked Back