Kettlebell Swings

In the kettlebell swing, it is crucial that the movement comes from the hips and not from the arms. The arms merely guide the ball, while the actual force comes from an explosive extension of the hips. The back remains neutral and straight throughout - neither rounded nor excessively hollow. To stabilize the spine, the buttocks and torso should be actively tensed. The knees only bend slightly, as the swing is not a squat but a hip hinge movement. The kettlebell should be brought up to a maximum of chest height in a controlled manner without pulling it upwards with the shoulders or arms.