The 1 Exercise ALL Rotational Athletes Need!! Lateral Kettlebell Swings or Pendulum Swings

Here are pro baseball athletes Christin Stewart & Parker Meadows on The lateral kettlebell swing also known as the pendulum swing is a great lateral movement that also shares elements of rotational movement especially at hips. Notice they both demonstrate ample hip dissociation where one hip opens & the other closes as the knees & hips follow each other in a pendulum fashion.
Also shoutout to strength coaches I modified these from Vernon Griffith, Christian Thibaudeau, Alex Whitehair, Lee Boyce, and Gareth Saapested. Definitely follow them. I simply took some of their methods & modified them for my athletes.
This exercise is not only incredibly beneficial for rotational sports & athletes such as baseball, golf, hockey, tennis, & also fighters but they also work the hips & core musculature in a very unique way that all fitness enthusiasts could benefit from.

Start with the eccentric isometric variations first where the lifter slows the movement down to dial in the mechanics, technique, & neuromuscular firing patterns. These lateral swings requires some unique & subtle activation techniques that can easily get sloppy & biomechanically flawed if you jump too quickly into the rapid variations.

Once the lifter grooves appropriate neural patterns & activation into their CNS & cleans up any neuromuscular aberrations then move to explosive & dynamic counterparts.

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[jeffmartinez]

With any KB exercise, it's important to keep the lumbar spine neutral to avoid injury. This one seems risky in that regard.

[tyremxd]

I love it please explain more about lateral power . Thank you for sharing such great knowledge🎅👍

[harshrajjadhav]

This is primary a frontal plane exercise