Kettlebell Swing
Target Muscle
Secondary Muscles
Equipment
Bend at your hips and knees, grasp the kettlebell handle with both hands, keeping your arms in front of you.
Swing the kettlebell back between your legs by pushing your hips back while keeping your back straight.
Quickly stand up and swing the kettlebell up to shoulder height by driving your hips forward and contracting your glutes.
Let the kettlebell swing back down between your legs to complete one rep, and repeat the process for the desired number of repetitions.
Pro Tip
**Avoid Overextending the Back**: A common mistake is to lean back at the top of the swing, which puts unnecessary strain on the lower back. Instead, aim to finish the swing with your body in a straight line, like a standing plank. **Use the Right Weight**: Using a kettlebell that's too heavy can lead to poor form and potential injury. Start with a weight you can swing comfortably for 10 reps. As you get stronger and