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Kettlebell Two-Hand 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 the 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 chest up and shoulders packed.
- 4 - Drive your hips forward explosively by squeezing your glutes, allowing the kettlebell to swing up to about chest height.
- 5 - Keep your arms relaxed and let the power come from your hips rather than lifting with your shoulders.
- 6 - Allow the kettlebell to swing back down between your legs while maintaining a strong hip hinge and neutral spine.
- 7 - Repeat for the desired number of repetitions or duration, keeping each swing controlled and rhythmic.
