Edinburgh Baseball Club

Club Training

Kettlebell swings

At home Everyone

MediumAbout 5 minOn your own

A fast hip hinge that builds power in the hips and hamstrings.

Video: Muscle & Strength

Set up

Feet a little wider than the hips, kettlebell a foot in front.

You need: A kettlebell or dumbbell

Steps

Hinge and hike the bell back between the legs
Snap the hips forward to swing it to chest height
Let it fall back and hinge again

Coaching points

Hips do the work, not the arms
Flat back
Stand tall and squeeze at the top

Adjust it

Easier

Lighter weight, practise the hinge without swinging.

Harder

Heavier bell.