Kettlebell Full Swing

1. Stand with your feet shoulder-width apart.

2. Hold a kettlebell with both hands using an overhand grip (palms facing down). Your hands should be slightly wider than your legs.

3. Start by hinging your hips backward while slightly bending your knees. Keep your back straight, chest up, and shoulders back.

4. Allow the kettlebell to swing slightly back between your legs.

5. Drive your hips forward explosively, extending your knees and hips to a standing position, using that momentum to swing the kettlebell forward and upward to around chest height. Keep your arms straight.

6. As the kettlebell reaches its peak and starts to descend, hinge at the hips again, returning to the starting position, and let the momentum take the kettlebell back between your legs.

7. Repeat the movement, maintaining the momentum, swinging the kettlebell back and up for the desired number of reps.

Make sure to keep your core engaged throughout the exercise and avoid rounding your back. The motion should be fluid, and your breath should sync with the movement, exhaling as the kettlebell rises and inhaling as it falls.

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