Kettlebell Swings

Why Do It?

The kettlebell swing is the ultimate posterior chain conditioning tool. It builds explosive hip power and endurance simultaneously. It teaches you to generate force from the hips, not the lower back—a critical skill for longevity in the mountains.

Execution

1. Stand with feet shoulder-width apart, kettlebell on the floor in front of you.
2. Hinge at the hips to grab the handle (hike position).
3. Hike the bell back between your legs high into the groin.
4. Explosively snap your hips forward to propel the bell up to chest height (Russian Swing).
5. Let gravity pull the bell back down, hinging at the last second to absorb the force.

Common Mistakes

• Squatting instead of hinging (knees too far forward).
• Using the arms to lift the bell (shoulders should be relaxed).
• Overextending the lower back at the top.