Purpose

This exercise is used to train explosive power in the hips which can aid in squats.

Execution

Stand with your feet shoulder width apart and place a kettlebell between your legs. Next, bend over and grab the kettle bell with both hands and stand up into an athletic position; back straight, chest out, and knees slightly bent. Next, swing the kettlebell back in between your legs by slightly squatting down. Drive your hips forward and explosively pull the kettlebell up and out. The kettlebell should finish its swing at about shoulder height; then allow the kettlebell to swing back to the starting position. Do not try to stop the kettlebell, allow the kettlebell’s momentum to return it to the starting position. Repeat this movement until you have completed your set.

Variation

This exercise can also be completed with one arm at a time. You can also complete the double hand kettlebell swing with one kettlebell in each hand.