Hold a single kettlebell in both hands with an overhand grip and feet shoulder-width apart. Bend your knees slightly while pushing your hips backward, keeping chest lifted, and hinging your torso until it is parallel with the floor. Allow kettlebell to drop between the legs with arms fully extended. Explosively push your hips forward while squeezing your glutes. Let the momentum this movement generates propel the kettlebell to shoulder-height without relying on arm muscles to do the work. Allow the bell to swing back down and repeat the movement.
Key Takeaways:
- The kettlebell swing is a hip hinge movement.
- There tends to be confusion between the hip hinge and squatting movements.
- Improper form can lead to back pain and injuries.
“The kettlebell swing is a hip hinge movement. The problem is when strength coaches and fitness buffs talk about the “hip hinge” they assume it’s a common term in everyone’s vocabulary.”
https://www.t-nation.com/training/how-to-really-do-a-kettlebell-swing
