Six different kettlebell swing variations to build strong and powerful hips! Kettlebell swing is one of the best explosive hip exercises there is.
Kettlebell swings are as old school as it gets: they have been utilized for centuries by Chinese (In China they call them "stone locks") and by Russians where the "girya" originates from.
The uneven weight distribution of the kettlebell makes the kettlebell a great tool for fluid power training.
Speed and power are not just about producing huge amounts of dead-stop force. A great deal of power comes from acceleration and this is where the kettlebell is amazing.
In this video and article we'll go through 6 great kettlebell swing variations to develop power and strength to your hips.
Kettlebell swing is a hip hinge movement which means that you are generating force by extending the hips. Mastering the deadlift will help.
Although kettlebell is the best tool for the swing, it's also possible to use a dumbbell. Here's how:
Regardless of the item you use, the most important cue of the kettlebell swing is to learn how to extend from the hips and learn how to accelerate and go with the flow.
You should also keep the scapula (shoulder girdle) stable and keep the core tight. This will promote better hip mechanics and allow you to focus solely on the hip hinge movement.
The Best Kettlebell Swing Variations
How much and how often? You can do these kettlebell swings as a part of your lower body workout. Typically 1-3 times per week will produce good results.
Use light weights! When it comes to explosive work, light weights simply work the best.
Moreover, if you use too much weight, your posture will be compromised and you won't be able to properly stabilize the scapula and core. This will lead to worse activation of the hip muscles and produce subpar results at best.
Train hard, stay safe.