The Kettlebell Swing
The Kettlebell Swing is great for any of your needed performance benefits. Speed development? Its got you. Muscular conditioning? Covered. Posterior chain strength? It does that, too!
Common faults covered in this video:
Squatting rather than hinging (bending at the waist).
Lack of hip extension and lifting from the shoulders.
Excessive extension, horizontal drive
A good swing should have tension through the posterior chain (lats, back, glutes, hamstrings), bending of the hips, shins stay close to vertical and simply conclude Standing into full extension as hard as can be controlled.
Benefits of the swing as an exercise are as follows:
Light weight, done as fast as possible for low reps (1-5) and lengthy rest, can be performed for speed and power development.
Medium weight done for larger sets (10-20) for multiple sets and minimal rest can be done for conditioning.
Heavy weight done for less reps (3-5) and longer rest can be performed as a posterior strength training exercise.
*On a side note, you could just watch the video to see how out of breath Coach Dale gets doing a couple kettlebell swings. Clearly lacking in his conditioning.
