Kettlebell Swing


Instructions (courtesy of 1. Stand tall, still gripping the 'bell. Keep arms long and loose while squeezing shoulders blades together and engaging your core. Soften knees, shift bodyweight into heels, and lower butt back and down toward the wall behind you. 2. Driving through heels, explode through hips to send weight swinging upward from quads. Aim for chest height, with arms extended. Achieving this finish position requires you to snap your hips through, contracting your core while squeezing glutes. 3. As the kettlebell begins to descend, let the weight do the work as you ready your body for the next rep. Shift weight back into heels while hinging at the hips and loading both the hamstrings and glutes. Receive the weight, allowing the kettlebell to ride back between legs. 4. As it makes the transition from backward to forward, drive through the heels and hips to repeat.