Kettlebell Swings

Technique

Setup

Stand with feet a little wider than hip-width and the kettlebell on the floor about a foot in front of you. Hinge down, grip the handle with both hands, and tilt the bell back toward you with your back flat.

Movement

Hike the bell back high between your thighs, then snap your hips forward to float it to chest height with straight arms. Let it fall back into the hinge, sending your hips back as your forearms meet your inner thighs.

Form Tip

This is a hip hinge, not a squat or a front raise: your arms are just ropes and the power comes from the hip snap. Finish each rep standing tall with your glutes squeezed, never leaning back.

Increase Difficulty

Use a heavier bell, or progress to Kettlebell Cleans.

Decrease Difficulty

Use a lighter bell, or groove the hinge with Kettlebell Deadlifts first.