Band Resisted Kettlebell Swing

A band resisted kettlbell swing is a great exercise for power development of the lower body. It is important that this motion not be attempted until a regular swing can be performed properly.

Some coaching cues and things to watch out for include:

  • Drive through the heels
  • Brace the anterior core
  • Avoid hyperextension of the back
  • Use the hips to kick the kettlebell forward, not your shoulders.
  • Pull down on the kettlbell at the top of the motion
  • Squeeze the glutes at the top

This is a great preseason exercise for power development. It is also beneficial when some of your stronger athletes can perform the swing with your heaviest available kettlebell.

Check out the video below of a band resisted kettle bell swing!


Doug Spurling, CSCS, NSCA-CPT

Owner, Spurling Training Systems

Kennebunk, ME


About Spurling Training Systems

At Spurling Training Systems, our focus is on providing a superior athletic conditioning experience. The combination of expert training, time spent understanding your specific goals and customized program development is what makes Spurling Training Systems a unique and effective training experience for athletes of all ages, levels and abilities. Doug is the founder and owner of Spurling Training Systems. He graduated from University of New England with a Bachelor of Science in Applied Exercise Science. He has several years of experience as both a personal trainer for general fitness and a strength and conditioning coach for athletes. His certifications from the National Strength and Conditioning Association (NSCA) include Certified Strength and Conditioning Specialist (CSCS) and Certified Personal Trainer (CPT).
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