Kettlebell Swing

How to Kettlebell Swing

Exercise Families: Full Body,  Cardio

Equipment: Kettlebell

Trainer: Ashley Steele

Steps:

1. Stand with your feet shoulder-width apart and the knees slightly bent, holding a kettlebell with both hands with the palms facing down.

2. Squeeze the handle in both hands, keep your back arched and sink your hips back and down to pull the kettlebell back between the legs under the hips.

3. Move explosively by lifting the chest high, pushing the hips forward, and pulling the knees back to swing the kettlebell up in front of the body. The strength to move the kettlebell should come from the hips, not the shoulders.

4. Allow the kettlebell to come up to chest height, or slightly above the shoulders, before pulling it back down between the legs. Sink your hips back, preparing for the next repetition, and repeat for the specified amount of time or repetitions.

5. Kettlebell swings work your glutes, quads, hamstrings, arms, and shoulders. This is a great exercise for developing power, dynamic strength, and burning calories. 

Alternative Exercises:

Handoff Kettlebell Swing • Squat Thruster