Kettle Bell Swings Performance Exercise

28 Jul Kettle Bell Swings Performance Exercise

The development of strength and power in the kinetic chain is imperative to sports performance. The kettle bell is an extremely useful piece of equipment to utilize in the development of both of these parameters in the kinetic chain. Athletes especially at the high school and occasionally at the collegiate level lack the lower body and hip strength to generate power.

Improves Your: Lower Body Strength and Power Outputs

Target Area: Lower Body and Hips

Why Its’ Important: The generation of speed, sprinting ability, change of direction, hitting, throwing, and striking all begin with the development of ground reaction forces. In order to develop high power outputs via ground reaction forces both the lower body and hips must be strong.

The Common Problem: Limitations in lower body and hip strength will ultimately decrease the force outputs of the kinetic chain. This situation will result in lower levels of power development, athleticism, and speed generation within the athlete. Thus potentially limiting their performances during competition.

The Solution: The implementation of exercises within a comprehensive strength and conditioning program developing strength in the lower body and hips. The result will be a stronger athlete with the ability to generate higher power outputs levels.

Kettle Bell Swings

Set Up:

  • Stand with feet shoulder width apart, toes pointed forward, knees bent, hips press backwards, arms extended, and both hands grasping the kettle bell slightly in front of your feet


  • Swing the kettle bell backwards through your legs by hinging at the hips keeping both arms straight
  • Forcefully extend the hips and knees driving the kettle bell back through your legs
  • Continue to extend the legs and hips until your torso is upright and the kettle bell is directly front of your chest with the arms extended
  • Complete the repetition by bending the knees, hinging the hips, and returning the kettle bell in a swinging action back through the both legs
  • Repeat the swing of the kettle bell for 6-20 repetitions


About Performance Coach Sean Cochran: Sean Cochran, one of the most recognized performance coaches in sports today. A career spanning positions with 2 major league baseball organizations, over 10 years on the PGA Tour and work with top professionals including three-time Masters, PGA, and British Open Champion Phil Mickelson, future hall of fame Trevor Hoffman, and Cy Young award winner Jake Peavy. He has been involved in the production of numerous performance videos and authored books including; Performance Golf Fitness, Complete Conditioning for Martial Arts, and Fit to Hit. He has been a presenter of educational seminars for numerous organizations including the world renowned Titleist Performance Institute.