Dead Stop Swing (Kettlebell)

A kettlebell swing variation where the bell comes to a complete stop between reps, eliminating momentum and requiring pure power generation.

Instructions

1. Stand with feet hip-width to shoulder-width apart with a kettlebell on the ground between your feet.
2. Hinge at the hips and grab the kettlebell with both hands, keeping your back straight.
3. Explosively extend your hips and drive the kettlebell to chest height.
4. Allow the kettlebell to come to a complete stop at the bottom between reps.
5. Immediately repeat the explosive hip extension to begin the next rep.
6. Continue for the desired number of reps.

Tips

• Reset completely between reps; there is no rhythm or momentum carry-over.
• Generate all power from your hip extension, not your arms.
• Keep your core tight and chest up throughout the movement.
• Maintain a neutral spine and avoid excessive lower back rounding.
• This variation is excellent for building pure power and strength.
• Breathe out forcefully as you explosively extend your hips.