The kettlebell swing is a powerful exercise for full-body conditioning, engaging the glutes, hamstrings, core and shoulders. Start with a kettlebell in front of you, hinge at the hips, and swing it back between your legs. Then, powerfully drive your hips forward to swing the kettlebell up to shoulder height. This explosive movement not only builds strength but also improves cardiovascular fitness. Incorporate kettlebell swings into your routine for a high-intensity, calorie burning workout.
Instructions:
- Stand with your feet shoulder-width apart: Hold the kettlebell with both hands.
- Swing back: Bend your knees slightly and hinge at the hips, swinging the kettlebell back between your legs.
- Drive your hips forward: Extend your hips to swing the kettlebell up to chest level.
- Control the swing: Allow the kettlebell to fall back down and repeat in a controlled manner.
Reps and weight suggestions:
- Beginners: Start with a 3-6kg kettlebell, 3 sets of 10-12 reps.
- Intermediate: Use 8-12kg kettlebell, 3 sets of 15 reps.
- Advanced: Go for 13-18kg, 4 sets of 20 reps.
Tip:
Drive the movement from your hips, not your arms – your arms should just guide the kettlebell.