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.
Photo Credit: Getty Images // Thinkstock
