Kettlebell Swing
Kettlebell Swing
The kettlebell swing is a dynamic full-body exercise that builds strength, power, and endurance. It primarily targets the posterior chain, making it an excellent choice for improving overall athleticism.
How to do Kettlebell Swing
Start Position: Stand with feet hip-width apart, with the kettlebell on the floor slightly in front of you. Hinge at the hips, bend your knees slightly, and grasp the kettlebell handle with both hands.
Hinge Movement: Pull your shoulders back, engage your core, and hike the kettlebell back between your legs, keeping it close to your groin.
Swing Up: Drive your hips forward forcefully, straightening your legs and propelling the kettlebell forward and up to shoulder height. Keep your arms straight and relaxed, letting the momentum lift the kettlebell.
Back Swing: As the kettlebell reaches the apex of the swing, let it descend naturally, guiding it back between your legs by hinging at the hips again.
Repeat: Continue the swinging motion for the desired number of reps, maintaining control and rhythm throughout.
Form Tips
Hinge, Don’t Squat: Focus on driving the movement from your hips, not your knees. The kettlebell swing is a hip hinge exercise, not a squat.
Neutral Spine: Keep your back flat and your chest up throughout the movement to protect your lower back.
Engage the Core: Maintain core tension to stabilize your spine and generate power during the swing.
Use Momentum: Let the kettlebell swing naturally; avoid muscling it up with your arms. The power should come from your hips.
Targeted Muscles
- Primary Muscles: Glutes, hamstrings, lower back.
- Secondary Muscles: Core, shoulders, quads.
Incorporate kettlebell swings into your workout routine to boost your power and endurance while targeting key muscle groups.
