Bodyweight Swing
The kettlebell swing's hinge and hip snap with nothing in the hands; the arms float to shoulder height on the hip drive alone.
How to do it
Setup
Feet shoulder-width, knees soft, hinged forward with the arms swung back past the thighs.
Steps
- Snap the hips forward and let the arms float up to shoulder height.
- Stand tall for an instant, glutes tight.
- Hinge back as the arms fall, and repeat in rhythm.
Common mistakes
Squatting down instead of hinging: the hips go back, the knees barely bend. Lifting the arms with the shoulders: they ride the hip snap. Leaning back at the top: stand straight and stop.
Breathing
Sharp exhale on the snap, inhale on the backswing.
