FUNC­TION: BANDED KET­TLE­BELL SWING

Oxygen - - Move -

The ket­tle­bell swing is a con­di­tion­ing sta­ple for most ath­letes, tar­get­ing your pos­te­rior chain and de­vel­op­ing hip ex­ten­sion power — a pre­req­ui­site for jump­ing high, sprint­ing fast or hit­ting your next power clean per­sonal record. Swing­ing is also metabol­i­cally de­mand­ing and a great low-im­pact way to do high-in­ten­sity in­ter­val train­ing, car­dio or a met­con with­out step­ping foot on a tread­mill.

An­chor a band loop around a low bench, rig or other sta­tion­ary ob­ject. Po­si­tion the band around your hips right in the crease where your hips hinge. If the band is too high, it will sim­ply pull you backward and throw you off-bal­ance.

Face away from the an­chor and take a few steps for­ward to cre­ate ten­sion in the band. Re­sist the urge to lean for­ward or rise onto your toes, which cre­ates in­sta­bil­ity. Main­tain an up­right pos­ture and con­trol the backward pull of the band by squeez­ing your glutes through­out the move and brac­ing your core.

Hold a ket­tle­bell in both hands, arms straight, then swing it back be­tween your legs, hing­ing at the hips while keep­ing your back straight. Snap your hips for­ward force­fully against the band so the ket­tle­bell swings up­ward to about shoul­der height or slightly higher. The vari­able re­sis­tance of the band means it’ll be tight­est at the top of the swing, giv­ing you that ex­tra re­sis­tance for a re­ally hard gluteal con­trac­tion.

Keep your glutes con­tracted as you swing the ket­tle­bell back down and through for the next rep to main­tain con­trol and pre­vent the band from pulling you backward.

Ex­hale at the top of each swing to en­gage your in­ter­nal obliques, op­ti­miz­ing spinal sta­bil­ity when the band is at its most taut. It also cre­ates a nice rhythm and helps you fo­cus your ki­netic chain of power and drive — from the ground, through your hips, through your arms and out the ket­tle­bell.

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