Kettlebell swings are one of the most popular exercises. They’re efficient and effective and are great for beginners.
If you could only do one conditioning exercise for basketball, it should be the kettlebell swing.
The kettlebell, if you don’t know, is a weight that has an odd-looking design. It’s a cast-iron ball with a handle attached to it.
It may look ineffective at first, but the kettlebell’s shape makes it versatile and allows you to do many movements with it.
One of those movements is the beloved kettlebell swing.
What is a Kettlebell Swing?
The swing is a popular exercise. Many people like to substitute it with Olympic lifts, which can be dangerous with incorrect form.
The swing allows you to achieve the same goal as certain Olympic lifts (full-body power) but it’s simpler, (a bit) safer, and less intimidating.
I first learned about the swing when I first learned what a kettlebell was. The odd look of it intrigued me and I wanted to play with it.
So, before getting my hands on one, I researched what exercises I could do with it, and the swing was the one that was suggested the most by many YouTubers (and also by Joe Rogan).
How to do a Kettlebell Swing
The kettlebell swing isn’t a complex exercise. But there are crucial steps in it that you have to do correctly or else it can lead to injury.
So, before you do anything, watch the following tutorial and pay attention to it.
Another tip I have for the first time you do it is to be mindful of your posture and balance as you swing the kettlebell.
Also, keep your core tight (this will help you control it).
Additionally, and maybe I should’ve said this earlier, but I suggest you learn and master the kettlebell deadlift before doing swings. Kettlebell deadlifts are a slower, more controlled exercise that you can use to learn the movements.
The deadlift is also just a great exercise in itself (so you’ll be getting stronger while learning and that’s awesome!).
Okay, are you comfortable with the steps in the movement? Good, now let’s put your knowledge to the test.
Need a kettlebell? Click here to buy one from Amazon.
Here’s a kettlebell swing workout that I like to do:
To start, you’re going to do 2 sets of 10 kettlebell deadlifts. You can rest from 30-60 seconds in between the sets. This will serve as a warm-up.
After you complete the deadlifts, you can take a breather for 60-90 seconds. Then, you are going to do 3 sets of 10 kettlebell swings. Again, you can rest for 30-60 seconds in between sets.
Once you get stronger, you can increase the reps to 12, then 15, then 20, and so on.
Alternative Exercise
If you are uncomfortable using a kettlebell or aren’t able to, you can do resistance band deadlifts instead.
It’ll train all the same muscles, just without the explosiveness of a kettlebell swing (much like the kettlebell deadlift).
However, this is a safer exercise as you are not swinging a heavy ball of cement (or whatever kettlebells are made of) around.
It’s also a good prepper for the swing as you can learn and work on your form with this first.
Additionally, if you wanted to use this exercise to improve your power, you just have to do it with intensity and quickness.
When you’re pulling the band up, try to pull it up as quickly as possible.
However, swings are more effective for developing power.
If you are interested in learning more about resistance band exercises for basketball, click here to read about the best ones.
What are the Benefits of Kettlebell Swings?
Doing the kettlebell swing has many benefits for basketball players.
The main thing it does is strengthen and mobilize your hip. This translates to improving your jumping, ability to box out, and ability to hold your position.
It also increases your grip strength (because you have to tightly hold onto the kettlebell as you swing it), which will allow you to protect the ball better (like how Kawhi Leonard does).
The added grip strength will also allow you to rip the ball out of your opponent’s grasp better, too.
To top it off, the swing is probably the ultimate exercise for average Joes and Janes because it conditions so many body parts in little time.
It’ll strengthen your upper body and lower body and give you a cardio workout (depending on how many reps and sets you decide to do) at the same time.
You can kill many birds with one stone.
Final Thoughts
As an average Joe and/or Jane, you don’t have much time. You have to work, do other stuff, and play basketball.
Thus, there aren’t many free slots in your day for strength and conditioning.
This is where kettlebell swings can slide in.
Intrigued yet?
Then what are you waiting for? Go get yourself a kettlebell and swing away already (or deadlift away if you’re inexperienced)!