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Kettlebell Swing

Full body complex

Coach's Tips

The movement of the hip joint is the core of the movement of the kettlebell back and forth. It strengthens the core, has cardio effects, and it also enhances your physical strength!

How to

Starting Position

1. Stand with your feet slightly wider than shoulder-width apart, with toes slightly pointed outward. 2. Hold a kettlebell in each hand, palms facing each other. 3. Keep your spine neutral and your core engaged throughout the exercise. 4. Slightly bend your knees and hinge forward at the hips to bring the kettlebells to just below your knees. 5. Keep your arms straight and your shoulders pulled back.

Proper Form

1. Explosively drive your hips forward while swinging the kettlebells up in front of you. 2. Keep your arms straight and allow the kettlebells to swing up to chest height. 3. As the kettlebells reach chest height, slightly bend your knees and hinge at the hips to bring them back down to the starting position.

Breathing Technique

1. Inhale as you hinge forward at the hips. 2. Exhale as you drive your hips forward and swing the kettlebells up. 3. Inhale as you hinge at the hips and bring the kettlebells back to the starting position.

Precautions

1. Make sure to keep your spine neutral and your core engaged throughout the exercise. 2. Avoid swinging the kettlebells too far back as this can put strain on your lower back. 3. Make sure to use a weight that is appropriate for your fitness level.

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