Exercise: Dumbbell / Kettlebell Swing

This exercise is a fast hip hinge movement that targets power production through the hips.

Grip one end of a dumbbell (or kettlebell) with both hands and stand with your feet about shoulder-width apart. Pull the weight back between your hips as you push the hips back and allow your torso to incline forward.

Quickly reverse direction by driving the hips forward and returning to an upright position. As soon as you reach tall, pull the weight back down between your legs and repeat.

The key point here is that the hips do the work.
Your arms are simply holding the weight and guiding it — they are not lifting it.

This is not a squat. Your hips stay relatively high, knee bend is minimal, and the weight stays high between the legs rather than dropping toward the ground.

If you don’t have access to a dumbbell or kettlebell, this movement can also be performed with resistance bands using the substitution option in the app.