KETTLEBELL SWINGS

Description

Kettlebell swings are a fundamental basis of kettlebell workouts. They are great exercises for training the fundamentals required in explosive movements such as sprinting and jumping. They will really develop muscle strength and endurance in your shoulders, legs and back.

Step-by-step

1. Place a kettlebell of an appropriate weight in front of you between your legs.
2. Stand over the kettlebell and squat down, with your shoudlers back. Grab hold of the kettlebell with both hands and pull it upwards, using your legs to drive the movement, keeping your back straight and core engaged.
3. Start with a few shallow swings of the kettlebell to get the hang of the rhythm and movement pattern, then gradually increase the range of motion until the kettlebell is at around chest height at the peak of the movement.
4. Be sure to bend your knees and keep your back straight when the kettlebell is swinging downwards. This will allow you to absorb the movement and also stop the kettlebell from hitting your body or your arms jarring in between your legs.

Progression tips

It is important that you stand with your feet far enough apart. They should be wider than shoulders width apart, in order to give the kettlebells enough room to swing through your legs smoothly. Make sure your weight is primarily on your heels and that you keep your head up and stare directly in front of you. This will help you maintain a straight back and will help you stay balanced throughout the movement. Use the momentum from the previous swing to help with the next. The repetitions should be a fluid movement and as such you should not break the rhythm in between reps.