Kettlebell Swing
- Stand with your feet shoulder-width apart, toes slightly turned out.
- Hold the kettlebell with both hands between your thighs, maintaining an overhand grip, arms hanging naturally extended towards the floor.
- Slightly bend your knees and hinge at the hips to push your buttocks back while keeping a flat back.
- Initiate the swing by snapping your hips forward, driving the kettlebell upward with your glutes and hamstrings.
- Swing the kettlebell to chest height with arms extended; keep your core engaged.
- Allow the kettlebell to descend by hinging at the hips again, controlling the downward movement.
- Use the momentum of the descending kettlebell to immediately begin the next swing.
- Perform the desired number of repetitions, maintaining a rhythmic and controlled pace.
- To finish, allow the kettlebell to swing back down one last time, slowing the swing to a stop safely.
Primary Muscles
- Glute
- Lower Back
Secondary Muscles
- Forearm - Inner
- Hamstring
- Thigh - Inner
- Trap
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