Exercise of the Week: TRX Single-Leg Kettlebell Swing

December 21, 2011

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.

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...
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