Kettlebells are an amazing tool to pack in your strength and conditioning arsenal. There are so many ways kettlebells can be used in a training regimen, but if I had to pick one exercise I think everyone should do, I would hands-down choose the kettlebell swing.

Kettlebell swings are a phenomenal exercise that target the entire posterior chain.

They can be used for power development or as an accessory exercise for conditioning. They also work a myriad of strength qualities simultaneously: grip, dynamic hip hinging, thoracic spine posture, and shoulder packing of the lats. The kettlebell swing can also help correct anterior pelvic tilt issues by patterning pelvic stability with hip extension.

Kettlebell swings largely target the power-producing muscles of the posterior chain. Your glutes, hamstrings, lats, core, and spinal stabilizers are all actively working with this ultimate bang-for-your-buck exercise.

When performed with heavy weight, the pattern of horizontal hip displacement translates perfectly to the skill of explosive acceleration for speed athletes — think Olympic weightlifting, gymnastics, and sprinting. Hip power is essential for so many athletic movements and heavy kettlebell swings will help develop that power output.

On the conditioning end of the spectrum (lighter weight and higher volume), kettlebell swings will work your posterior chain without over-taxing those muscles and taking time away from your running/conditioning work. They’re usually just enough to get your lungs fired up in a conditioning workout.