Improve Hip Drive with Kettlebell Swings

25 Jan

1009-swing[1]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!

Your thoughts?

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