Every Wednesday, STACK features an Exercise of the Week to help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week we highlight the TRX Single-Leg Kettlebell Swing, a drill that boosts single-leg strength and core stability.
Who’s Doing It
Brandon Jennings, Milwaukee Bucks PG
Physiological Benefits
Increases strength in the hips and glutes
Increases core strength and stability
Improves single-leg balance and body control
Sports Performance Benefits
Glute strength is critical for running faster and jumping higher
Activates and strengthens lower-body stabilizer muscles so you can make faster cuts and remain balanced when running and jumping
Builds core strength by transferring lower-body power (extension of the hips) to an upper-body movement (kettlebell swing), an action similar to taking a jump shot or going up for a rebound
How to Perform the TRX Single-Leg Kettlebell Swing
Assume athletic stance holding kettlebell in left hand with left leg suspended behind body in TRX strap
Hinge at right hip and lower kettlebell to just below knee height and simultaneously extend left leg behind body
Explosively extend right hip and drive left knee forward to swing kettlebell to shoulder height
Lower kettlebell with control and immediately repeat for specified reps
Perform set on opposite side
Sets/Reps: 1-2x15 each side
Coaching Points
Keep balancing knee slightly bent throughout movement
Swing kettlebell up until arms are parallel to ground
Use hips, not shoulder, to swing kettlebell
Do you have an exercise that you want to see featured as an Exercise of the Week? Tweet us at @STACKMedia to let us know.
Every Wednesday, STACK features an Exercise of the Week to help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week we highlight the TRX Single-Leg Kettlebell Swing, a drill that boosts single-leg strength and core stability.
