The STACK Exercise of the Week will help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week we highlight Kettlebell Swings, an exercise that builds hip power.
Who’s Doing It
Henrik Zetterberg, Detroit Red Wings LW
Increases glute power
Engages hip muscles before advanced exercises
Sports Performance Benefits
The Kettlebell Swing is the basic kettlebell exercise. Although you swing the bell with your arms, the extension of your hips is actually what propels the weight. In fact, your arms should not contribute to the movement.
The swing and controlled descent build explosive hip power, which is critical for running and jumping. More important, this exercise engages your hip muscles to prepare for heavy Squats or Deadlifts.
Kettlebell Swing How To
Assume athletic quarter-squat stance holding kettlebell between legs
Keeping arms straight, drive through heels and explode up with hips to bring kettlebell to chin level in front
Squeeze glutes at top of movement
Return to start position with control and repeat rhythmically