Banded kettlebell swings provide an eccentric overspeed stimulus to the hip, shoulders, and low back that is especially beneficial for runners and jumpers. The elastic band increases kinetic energy on the eccentric downswing and counters it with accommodating resistance on the concentric upswing. It requires maintaining a high velocity of movement with maximum intention in both directions. It’s worth noting that this is an advanced exercise that should only be done by athletes who can do (non-banded) kettlebell swings with proper form.

Thrust your hips forward in a hip-hinge that engages your glutes and core and use the kinetic energy from the bell’s downward momentum to forcefully swing the bell back up and in front of you until to reaches shoulder height. Let the band rip the bell back down but control its momentum and harness the kinetic energy at the bottom to repeat the swing with max force. Repeat for 8 – 10 reps.