Description

Kettlebell swings are a dynamic exercise that challenges the entire body and trains strength, endurance and explosiveness at the same time. They are particularly effective for the posterior chain and core.

Exercise

Kettlebell Swing

Type: Universal Rest: 60s

Tutorial

1

Stand with your feet hip-width apart and the kettlebell on the floor in front of you.
2

Bend your knees slightly, tilt your hips back and grip the kettlebell with both hands.
3

Pull the kettlebell back between your legs with a short swing to build momentum. Engage your core and keep your back straight.
4

Extend the hips explosively, push the hips forward and let the kettlebell swing at shoulder height through the force of the movement.
5

The arms remain relaxed; they only serve as a guide.
6

Let the kettlebell swing back between your legs in a controlled manner as you tilt your hips back again.
7

Make sure that your knees do not collapse inwards and that your back remains stable.

Tip

The momentum comes from the hips, not the arms or shoulders.
Avoid arching your back; keep your spine neutral throughout the exercise.
Exhale forcefully as the kettlebell swings upwards and inhale as it swings back.