Posted on May 25, 2016


Exercise Summary

The kettlebell swing is an explosive lower body exercise. The kettlebell swing builds a strong lower back, most significantly, Dr. Stuart McGill found kettlebell swings show a reversed polarity of posterior shear at L4 and L5 when compared to traditional posterior chain exercises, it’s also a great exercise to build glutes and hamstrings and develops your grip. When performed for high reps it is a killer conditioning exercise and if done for lower reps, it is a fantastic movement to build explosive power.



Exercise Steps

  1. Stand at shoulder width with a kettlebell several feet in front of your body.
  2. Drive your butt back while keeping your shins close to vertical and reaching forward for the kettlebell with your arms.
  3. Pull the kettlebell back towards your pelvis while flexing your lats and maintaining a neutral spine.
  4. Stand up explosively and exhale.
  5. Hike the kettlebell back towards your pelvis and stand up again explosively for as many repetitions as desired.

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