The kettlebell swing is a great exercise for building explosive strength and powerful hip extension. It is a form of low impact training so it is easy on the joints, and as you have to catch and reverse the fast moving kettlebell at the bottom of the swing it also helps develop eccentric strength in a manner that transfers well to jumping. This is a terrific vertical jumping exercise.
The two handed swing allows you to use a heavier kettlebell which I believe is more effective for improving your vertical jump. To correctly perform this explosive lift you need to focus on using your glutes and hamstrings to both catch the weight at the bottom and to explode it back up to the top.
Place the kettlebell between your feet and bend your knees to get into the starting position. Grip the kettlebell tightly, look forward and keep your back is flat. Swing the kettlebells up from between your legs forcefully. At the top let gravity slow the kettlebell down before letting it swing back down between your legs. As it gets to the bottom contract your glutes and hamstrings to “catch” it, then as quickly as possible, reverse the direction and explode back up again. Repeat for the desired number of reps.
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