Get Blazing Speed With Kettlebells

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Kettlebells are a great way to get faster for any sport. The hips are the primary power generator when you accelerate or sprint, and kettlebell movements, specifically Kettlebell Swings, increase strength and power through the hips. This translates directly to increased speed on the field.

Once you learn the kettlebell basics, you can perform exercises that build hip strength and increase speed. One of the best is the Single-Bell Floor Pull, where you use your hips to propel the kettlebell from the ground to face height. Michael Skogg is a kettlebell coach, author, educator and creator of the SKOGG System. Learn more at

Single-Bell Floor Pull

  • Lower into squat position and grab heavy kettlebell positioned between feet with both hands; keep chest up, back flat and knees behind toes
  • Forcefully extend hips and knees to stand straight up and pull kettlebell up, keeping it close to body
  • Pull elbows up to raise kettlebell to face height; squeeze glutes and lean back slightly
  • Lower kettlebell with control and return to start; prepare for next rep

Sets/Reps: 1x10, 8, 6, 4, 2

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