Kettlebell swing

4 × 12-20  ·  Equipment: Kettlebell

Muscle groups: Core & abs · Legs & glutes

How to do kettlebell swing

1. Place the kettlebell in front of you and set your feet hip-width apart.
2. Hinge with a straight back, grab the handle and hike the bell slightly back between your legs.
3. Drive the movement with your hips, not your arms: snap your hips powerfully forward.
4. Let the bell float up by momentum to chest height with relaxed arms.
5. Let it fall freely back between your legs.
6. Repeat the hip snap on every rep keeping your core tight and spine neutral.

Mistakes to avoid

• Do not swing with your arms or shoulders; the power comes from your hips.
• Avoid rounding or arching your back: keep it neutral throughout.
• Do not let the bell rise above chest height unless you have mastered the technique.
• To avoid injury, control the bell's fall and stop if you lose your lumbar position.

Progression

• Master the swing with a powerful hip snap and chest-height finish before any progression.
• Add reps up to 20 per set controlling the speed.
• Increase the kettlebell weight only when you finish the sets without taxing your back.
• For more demand, shorten rest periods or progress to single-arm swings.