Use a heavy object with handle in open space
💡 Pro tip: Ensure 6 feet of clearance in front and overhead for safety
Kettlebell and open floor space
Safety: Maintain clear space around you, keep spine neutral, drive through hips not arms
Kettlebell swings build explosive hip power and cardiovascular endurance while strengthening the entire posterior chain. This ballistic movement improves metabolic conditioning, grip strength, and teaches proper hip hinge mechanics that transfer to athletic performance and daily activities.
Regressions for building up strength
Builds hip hinge pattern without momentum
Teaches hip extension without complexity
Same setup without swing momentum
Lighter resistance to learn pattern
Progressions for advanced athletes
Adds rotational stability challenge
Full overhead increases range and difficulty
Increased load and coordination
Advanced explosive hip hinge movement
When you can do 20 reps with explosive hip snap and perfect form for 3 sets without lower back fatigue