Kettlebell Swing
Credit: Photograph by Terrence Darvin

Athletic power is the ability to accelerate weight – it's not just about applying force, but applying it quickly. Almost every sport depends on power, from sprinting to driving the pedals of a bicycle. The kettlebell swing is the perfect foundational power exercise, Boyle says, "because it's simple and explosive."


  • Stand with feet slightly wider than shoulder width, toes slightly outward, and hang the kettlebell between your legs.
  • Lock the shoulders by pulling the shoulder blades down toward your feet.
  • Bend at the hips to push your butt backward while the kettlebell hangs loose in front. 
  • Snap hips forward. Don't pull up the bell with your arms; stand up explosively and let it fly up on its own. But control is everything, and the bell should reach only eye level.
  • On the backswing, let arms come flat against your torso with the bell between your legs.

Advanced Move 

  • One-Armed Kettlebell Swings: These are done exactly the same way as regular swings but require much more body control.