Adiletix - Kettlebell Swing - Step-by-Step Guide

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Kettlebell Swing

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 by squeezing your glutes, allowing the kettlebell to swing up to about chest height.
5 - Keep your arms relaxed and avoid lifting the kettlebell with your shoulders; the power should come from your hips.
6 - Let the kettlebell swing back down naturally, hinge at the hips, and guide it between your legs while maintaining control.
7 - Repeat for the desired number of repetitions, then park the kettlebell safely on the floor by hinging back and lowering it under control.

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