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Kettlebell Alternating Swing
- 1 - Stand with your feet about shoulder-width apart and place a kettlebell on the floor slightly in front of you.
- 2 - Hinge at your hips with a neutral spine, slight knee bend, and grip the kettlebell handle with one hand.
- 3 - Hike the kettlebell back between your legs, keeping your arm relaxed and your shoulders packed.
- 4 - Drive your hips forward explosively to swing the kettlebell up to about chest height; avoid lifting it with your shoulder.
- 5 - At the top of the swing, switch hands by briefly releasing the handle and catching it with the opposite hand.
- 6 - Let the kettlebell fall naturally back between your legs as you hinge at the hips, then repeat the hip drive and hand switch each repetition.
- 7 - Maintain a braced core, neutral neck, and controlled breathing throughout the movement.
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