← EXERCISE LIBRARYConditioning
Kettlebell Swing
Explosive hip extension — trains power, conditioning and a hinge pattern that carries into sprinting and jumping.
- 01Stand with the bell about a foot in front of you, feet slightly wider than hips.
- 02Hinge, grip the handle and hike it back between your legs like a football snap.
- 03Snap the hips forward hard — the bell floats to chest height on its own.
- 04Let it swing back, absorb with the hips, and repeat in rhythm.
- 01The arms are ropes — the hips do all the work.
- 02Stand up violently; the float is a by-product, not a lift.
- 03Glutes and abs squeeze hard at the top.
- 01Lifting the bell with the shoulders instead of snapping the hips.
- 02Squatting the swing instead of hinging.
- 03Leaning back at the top and cranking the lower back.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.