How to Do the Dead Stop Kettlebell Swing

This move from Winston Duke's Black Panther trainer is more than just a conditioning tool. Use it for real results.

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.

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

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.

Diego Mercado, CPT is a NSCA certified personal trainer and member of the Men's Health strength in diversity initiative.

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