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Athletic Conditioning — osi-athletics

Exercise · 3 of 4 · 4 sets

15 reps

Kettlebell Swing

Snap the hips to float the bell to chest height — power comes from the hinge, not the arms.

Athletic Conditioning3 / 4

Full body · Power

Kettlebell Swing

Snap the hips to float the bell to chest height — power comes from the hinge, not the arms.

Sets4 sets

Reps15 reps

EquipmentKettlebell

Duration≈ 45 sec per set

How to perform

01Stand with the kettlebell a foot in front of you, feet just wider than shoulders.
02Hinge at the hips and hike the bell back between your legs like a snap pass.
03Explosively drive your hips forward, letting the bell float up to chest height.
04Keep your arms relaxed — they only guide the bell, they don't lift it.
05Let the bell fall back into the next hinge and repeat in a smooth rhythm.

Coaching cues

Squeeze your glutes hard at the top — stand tall, don't lean back.
The bell floats; you're throwing your hips, not swinging your arms.