Kettlebell Swing
Hinge at the hips and swing the kettlebell to chest height with the hip drive; the arms only guide it.
How to do it
Setup
Feet shoulder-width, kettlebell a step ahead on the floor; hike it back between the legs with a flat back.
Steps
- Snap the hips forward – the bell floats to chest height.
- Let the arms only guide it; they don't lift.
- As it falls, hinge and take it back between the legs.
Common mistakes
Squatting instead of hinging: the knees bend a little, the HIPS travel back. Lifting with the shoulders: if the front delts burn, the hips are late. Bell dropping low at the backswing: keep it above the knees.
Breathing
Sharp exhale on the hip snap, inhale on the backswing.
