Exercise of the Week: TRX Single-Leg Kettlebell Swing | STACK
X

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

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 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

Get More Explosive With James Harden's Workout

Why One Bench Press Is Not Enough

How to Train During Your Hockey Season

Why Do So Many Exercises Have Foreign Names

The 12 Best RDL Variations

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

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

Bilateral or Unilateral Exercises: Which Are Better?

Don't Train Your Arms Until You Can Do These 4 Things

3 Explosive Exercises Designed to Increase Pitching Power

10-Minute Ab Workout You Can Do Anywhere

4 Strength Exercises for Female Athletes

5 Isolation Exercises Your Workout Is Missing

Get a Ripped Core With 6 Advanced Dead Bug Variations

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

Developing Pre-Pull Tension for a Monster Deadlift

Notice On-Court Results With This Basketball Core Workout

Strengthen Your Core With Advanced Plate Push-Outs

The 14 Best Exercises From 2014

7 Strategies for Dealing With a Meathead in Your Gym

5 More Exercises Only Elite Athletes Can Conquer

Basketball In-Season Battle Rope Complexes, Part 1

James Harrison's Physioball Side-to-Side Bridge

7 Exercises That Safely Build Shoulder Strength

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

Demolish Your Delts With This Super Shoulder Training Strategy

The Total-Body, Crunch-Free Ab Workout

4 Ways to Get a Jacked Back

Build Explosive Hips to Jump Higher

Build Powerful Pecs With This Multi-Angle Chest Workout

The Turkish Get-Up for Youth Athletes

Improve Your Back Strength with the Inverted Row

Get Tougher With Skylar Diggins' Bodyweight Workout

Improve Your Strength for Track & Field Success

3D Triceps Workout: 3 Exercises for Huge Arms

3 Tips to Maximize Your Off-Season Baseball Training

Kettlebell Swing vs. Olympic Lifting: Which Is Better?

The 7 Best Slide Board Exercises

Why the Dead Bug Is Changing Core Training

Off-Season Baseball Exercises for Your Shoulders

The Upper-Body Endurance Combo Workout

The Simplest Bodyweight Workout Ever

The 4 Rules of Bulking Up

Baseball Workout for Power Hitting

Medicine Ball Training for Hockey Players