How to Do the Dead Stop Kettlebell Swing

preview for Dead-Stop Kettlebell Swing - 20-Minute Kettlebell Muscle

WHAT IF YOU could build jacked legs, explosive power, and core strength with a single exercise? As a bonus, you’ll also get to tap into your inner-athlete while throwing some heavy weights. That’s why the kettlebell dead stop swing is probably going to be your next favorite move.

If you’re like most workout enthusiasts then you’re probably used to training for strength, muscle, and maybe even endurance. But there’s another component of training that often gets overlooked: power. That is, your ability to generate and exert maximal force within the shortest possible time. Think moves like explosive pushups, broad jumps, and moving heavy weights with speed.

Whether you’ve never touched a kettlebell in your life, or you’re an advanced vet, this unique exercise is a great way to train your athletic and explosive abilities. Taken from Coach Percell Dugger’s Men’s Health MVP 20-minute Kettlebell Muscle Program on All-Out Studio, this is one exercise you’ll want to keep adding to your workouts.

Here, Dugger, who trained Winston Duke for his role in the latest Black Panther movie, demonstrates a step-by-step guide to perfecting the movement.

How to Do the Dead Stop Kettlebell Swing

For this exercise all you’ll need is some space around you and one moderate-to-heavy kettlebell.

  • To set up, place the kettlebell on the floor, then take two steps back setting your feet just about shoulder-width apart.
  • Push your butt back towards the wall while reaching forward with your hands to grab the handles. Tilt the bell towards you and grip it with authority.
  • Make sure to hinge at your hips and allow a soft bend in the knees. It’s critical that you maintain a neutral spine and avoid flexing your lower back to prevent injury.
  • Once you’re in this “linebacker” position, turn your elbow pits forward to create tension in the lats/ upper back. From there you’ll take a deep inhale and brace your core as you “hike” the weight through your legs.
  • Now your goal is to stand up aggressively, driving your hips forward and squeezing your glutes. Do this while maintaining core rigidity.
  • Allow your arms to relax and the kettlebell will elevate organically; height is not the focus.
  • On the descent, you’ll “hike” the kettlebell through your legs and return it to the starting position, bracing again as you prepare for the next rep.

Perform 3 to 5 sets of 3 to 5 reps, taking about a minute to a minute and a half rest between sets. You can start building explosive power like athletes while adding some fun into your training regimen, too.

Want more kettlebell workouts from the coach behind a Black Panther star? Check out Dugger’s full 20-Minute Kettlebell Muscle program for the All Out Studio platform.

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