1. Stand with your feet shoulder-width apart, toes pointed slightly outwards, and a kettlebell placed between your feet on the ground.
2. Hinge at your hips and bend your knees slightly to reach the kettlebell with both hands. Grasp the handle with an overhand grip.
3. Keeping your back straight and chest up, lift the kettlebell off the ground slightly by straightening your legs, readying for the swing motion.
4. Begin the swing by hinging at your hips, pushing your buttocks back, and allowing the kettlebell to swing back and under your hips. Maintain a flat back and engaged core throughout the motion.
5. Thrust your hips forward explosively to swing the kettlebell upward. The motion should come from your hips, glutes, and hamstrings—not your arms.
6. Allow the kettlebell to rise to chest level, with arms extended, forming a straight line from your hands to your hips. Do not raise the kettlebell with your arm muscles; the momentum should come from your lower body.
7. As the kettlebell begins to descend, guide it back between your legs while hinging at the hips again. Keep the movement fluid.
8. Repeat the swing for the desired number of repetitions, usually between 10 to 20 per set.
Tips: Keep your core engaged and squeeze your glutes at the top of the swing. Ensure you are breathing properly: inhale on the downswing and exhale forcefully on the upswing. Do not overextend your back at the top of the swing—keep your body in a straight line. Maintain control of the kettlebell at all times, making sure your shoulders are retracted and not hunched up by your ears.
Safety: Use a weight that allows you to maintain proper form throughout the set. Ensure the area around you is clear to avoid any potential injuries from the swinging kettlebell. Warm up adequately before starting your sets to prepare your muscles and joints for the dynamic movement.
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