Exercise Library
OLYMPIC LIFTSbeginner
Kettlebell Swing
A classic hip-hinge explosive movement — the kettlebell swing trains hip-extension speed and posterior-chain elasticity with a low technical barrier, suitable when equipment is limited or Olympic-lift derivatives aren't possible.
Glutes, hamstrings, erectors, core3-5 sets × 8-15 reps; 6-8 reps when chasing speed
Coaching cues
- 1.Push the hips back like an RDL — don't squat
- 2.Drive the kettlebell to chest height with hips; arms don't actively lift
- 3.On the way down, let the forearms slap back toward the thigh root
- 4.Keep the back neutral and core braced
Detailed training method
[Steps]1. Feet slightly wider than shoulders→2. Hold the kettlebell with both hands→3. Push hips back (hip hinge)→4. Explosive hip drive→5. Swing to chest height (arms don't lift)→6. Control the return
[Common Errors]✗ Arms lift→hips drive ✗ Squatting instead of hinging→imagine closing a door with the butt ✗ Swinging too high→chest height is enough
[Progressions]Two hands→one hand→alternating→heavy→single-arm→double kettlebell
[Jump-Specific]The classic explosive hip-extension drill; matches the jump drive pattern; strengthens posterior-chain power and core stability
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Pull the bar explosively from the floor to the front shoulders (caught in a quarter squat)
Hang Clean
Starting from mid-thigh (hang position), skip the first pull from the floor and perform the second and third pulls directly
Jump Shrug
From the hang position, perform triple extension plus a maximal shrug; the feet may leave the ground (jump), but the arms don't pull — the bar rises only from lower-body explosion