Kettlebell Swing

How to Do:

1. Setup: Stand with your feet shoulder-width apart and the kettlebell placed slightly in front of you on the ground. Bend your knees and grip the kettlebell with both hands, keeping your back straight.
2. Hinge: Push your hips back (not down) as if you were sitting into a chair. Keep your chest up and the kettlebell between your legs.
3. Swing Up: Drive your hips forward, squeezing your glutes, and swing the kettlebell upward to shoulder height. Your arms should remain straight, and the power should come from your hips, not your arms.
4. Control Descent: Allow the kettlebell to swing back down between your legs as you hinge at the hips again, maintaining a neutral spine. Prepare for the next swing.
5. Repeat: Continue swinging the kettlebell for the desired number of repetitions.

Benefits:

The Kettlebell Swing is a powerful full-body exercise that improves cardiovascular endurance, builds explosive strength, and targets the posterior chain, including the glutes, hamstrings, and lower back. It also enhances core stability and coordination. This movement is excellent for developing hip power and increasing athletic performance while boosting overall calorie burn.