How to do a kettlebell swing

Setup:

1. Kettlebell Placement: Place a kettlebell on the floor in front of you, centered between your feet.
2. Stance: Stand with your feet slightly wider than shoulder-width apart, toes pointed slightly outward.
3. Hike Pass (Initial Movement): Hinge at the hips (push them back) and slightly bend your knees to reach down and grab the kettlebell with both hands using an overhand grip.
4. Hike the Kettlebell: Pull the kettlebell back between your legs, keeping your arms straight.

The Lift:

1. Swing Upward: Explosively drive your hips forward, standing tall, and using the momentum to swing the kettlebell up in front of you.
2. Float: Allow the kettlebell to float to chest or shoulder height, depending on your variation preference. Keep your arms relaxed, allowing the momentum from your hips to guide the swing.
3. Hinge Back: As the kettlebell begins to descend, hinge at the hips, pushing them back and allowing the kettlebell to swing back between your legs. Maintain a flat back and keep your core engaged.
4. Repeat: Continue the swinging motion, flowing smoothly from the hinge to the hip extension and back.

Tips:

• Hip Hinge: The power of the swing comes from the explosive hip hinge. Your arms act like a pendulum, guided by the momentum from your hips.
• Keep Back Flat: Avoid rounding your back. Maintain a neutral spine throughout the movement.
• Breathe: Exhale as you swing the kettlebell upward, inhale as you hinge back.