How to do kettlebell swing

Coach's Tips

The primary motion centers around your hip joint, propelling the kettlebell in a swinging action. This exercise not only fortifies the core but also boosts cardiovascular health and enhances overall strength.

Start Position

1. Position yourself with feet slightly wider than your shoulders, and turn your toes outward a bit.

2. Firmly grasp a kettlebell in each hand with your palms facing one another.

3. Maintain a neutral spine and engage your core as you perform the exercise.

4. Bend your knees slightly and hinge forward at the hips to lower the kettlebells to just below knee level.

5. Keep your arms extended and draw your shoulders back.

Proper Form

1. Drive your hips forward forcefully to swing the kettlebells upward ahead of you.

2. Maintain straight arms and let the kettlebells ascend to chest level.

3. As the kettlebells reach chest height, slightly bend your knees and hinge at the hips to bring them back down to the initial position.

Breathing Technique

1. Breathe in as you hinge forward from the hips.

2. Exhale while driving your hips forward and swinging the kettlebells upwards.

3. Inhale as you hinge at the hips and return the kettlebells to their starting position.

Precautions

1. Consistently maintain a neutral spine and an engaged core during the exercise.

2. Avoid excessive backward swing of the kettlebells to prevent lower back strain.

3. Choose a kettlebell weight that matches your fitness level.