Exercise of the Week: Kettlebell Swings

December 25, 2012


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

  • Roy Hibbert, Indians Pacers center

Muscular Benefits

  • 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

Sets/Reps: 3x10

Coaching Points

  • Perform before heavier leg exercises
  • Stretch hip flexors beforehand
  • Extend hips and knees completely
  • Keep arms straight
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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