Kettlebell Side Swing
Starting Position
1. Stand with your feet shoulder-width apart.
2. Hold the kettlebell with one hand, letting it hang down in front of you.
3. Your knees should be slightly bent, and your core engaged.
4. Keep your back straight and your shoulders relaxed.
Movement Instructions
1. Initiate the Swing:
- Shift your weight to the opposite leg (the leg opposite to the hand holding the kettlebell).
- Engage your hips and swing the kettlebell behind your body, letting your arm move straight back.
2. Swing to the Side:
- Use your hips to thrust forward, swinging the kettlebell up and out to the side.
- Keep your arm straight and extend the kettlebell at shoulder height.
3. Return:
- Allow the kettlebell to swing back down and towards your opposite hip.
- Keep your movements controlled and return to the starting position.
4. Repetition:
- Perform the desired number of repetitions, then switch hands and repeat the swing on the opposite side.
Tips for Beginners
- Start with a light kettlebell until you feel comfortable with the movement.
- Focus on maintaining proper form to avoid injury.
- Keep your core tight throughout the exercise for stability.
- Ensure your head remains neutral and in line with your spine during the movement.
