Kettlebell Swing

Glutes and hamstrings drive it, spinal erectors and lats hold position. This is the pattern that builds a posterior chain.

1. 1

   Stand with the kettlebell close to the body, feet about hip width, weight through the whole foot.

2. 2

   Set the chest tall and pull the shoulders down, then take a breath and brace before anything moves.

3. 3

   Soft knees, not bent knees. This is a hip movement, the knees only unlock.

1. 1

   Push the hips straight back and let the torso travel forward as a unit.

2. 2

   Feel the hamstrings load. HIP SNAP

3. 3

   Drive the hips forward to stand, finishing with the glutes rather than leaning back.

4. 4

   Lock out tall, ribs down. Do not hyperextend at the top.

• Turning it into a squat

  Fix: Hips travel back, not down. The knees stay soft the whole time.

• Rounding at the bottom

  Fix: Stop where the back stays flat. Range comes from hamstring length, not lower back.

• Leaning back at lockout

  Fix: Finish tall with the glutes squeezed and the ribs down.

One heavy hinge per week is plenty for most people. Recovery cost is high.

Single leg Romanian deadlift holding one dumbbell, or a hip thrust with your shoulders on the couch.

• What muscles does the kettlebell swing work?
• How many sets and reps of kettlebell swing should I do?
• How do I do a kettlebell swing at home?
• Is the kettlebell swing good for beginners?

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