Power · Level 2
Kettlebell swing
Explosive hinge that drives the weight up to chest height.
- Suggested dose
- 3 × 12 rep · 60s rest
- Equipment
- Kettlebell · or · Dumbbells
- Works
- Glutes, Hamstrings, Abs, Forearms
- Pattern
- Hip hinge, Plyometrics
How to do it
- Feet slightly wider than shoulders, weight held with both hands.
- Swing the weight back between your legs with a flat back (hinge).
- Extend your hips forcefully to drive it forward up to chest height.
- Let it fall and flow into the next rep.
Key points
- It’s a hip movement, not an arm movement
- Strong glutes at the top
Common mistakes
- Squatting it
- Pulling with the arms
- Overextending at the top
Why it helps your tennis
Explosive hip extension and posterior-chain endurance.
Related exercises
- Straight-leg kick (Frankenstein)Straight-leg raise toward the opposite hand, under control.
- Hamstring pendulumSingle-leg hinge reaching the other leg back, body in a straight line.
- Split-step and bouncesAnkle bounces chained with a split-step and a first step to the side.
- Jump ropeRope jumps with short contacts. No rope: mimic the motion.