If you’re not already doing them, kettlebell swings are a great exercise to add to your training routine. At Athletic Performance Training Center we use this exercise as part of our warm-up, because it builds glute power and helps to prepare the hip muscles for heavy lower-body “push” exercises (squat, deadlift, etc.). Explosive hip power is the foundation for movements like running and jumping.
How to Do it
- Feet about 1.5 times hip width, knees slightly bent
- Keep core tight
- Keep arms straight and heels on the ground
- Push hips forward to drive kettlebell up in front of your chest
- Extend hips and knees completely
- Arms should not exceed horizontal plane (kettlebell no higher than shoulder height)
- Squeeze glutes at top of movement
- Push hips backward at bottom of movement
- Focus of exercise should be on hips and legs, and not arms and back
- Perform 3 sets of 10 repetitions at a steady, rhythmic pace
Get STRONGER, Get FASTER!