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Kettlebell Swings
- 1 - Stand with your feet about shoulder-width apart and place the kettlebell on the floor slightly in front of you.
- 2 - Hinge at your hips with a neutral spine, bend your knees slightly, and grip the kettlebell handle with both hands.
- 3 - Pull the kettlebell back between your legs like a hike pass, keeping your core braced and shoulders packed.
- 4 - Drive your hips forward explosively to swing the kettlebell upward to about chest height; do not lift it with your arms.
- 5 - Let the kettlebell fall naturally and guide it back between your legs while maintaining the hip hinge position.
- 6 - Repeat the hip drive and controlled backswing for the desired number of repetitions.
- 7 - Keep your back neutral, heels grounded, and avoid squatting or overextending your lower back at the top.
