Conditioning exercise
Kettlebell Swing Drill
ConditioningKettlebell4:00 demo
A staggered-stance swing drill that teaches the hip hinge and kettlebell momentum before full swings.
How to perform it
Set up in a staggered stance with your feet on two parallel tracks.
Hinge and let the kettlebell travel back between your legs.
Exhale as you drive your hips to swing it forward.
Let it swing back and repeat.
Coaching cues
- Keep both feet parallel
- Think pendulum, not lifting
- Keep your abs active
- Don't over-arch at the top
Make it easier
Use a lighter kettlebell.
Make it harder
Progress to the two-leg swing.
What it trains
Hip hingeGlutes and hamstringsCore stabilityPower
Programming
10 reps or 30–60 seconds per side.
General educational content, not individualized medical care. Use pain-free ranges and seek qualified guidance for injury, health, pregnancy or recovery concerns.
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