FUNCTION: BANDED KETTLEBELL SWING
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.