Kettlebell swings are one of the most basic kettlebell movements out there. There are also a number of ways they can be performed including single arm, single arm alternating, Russian kettlebell swings, full kettlebell swings or a combination of each.
We are going to go over the full kettlebell swing because it focuses on full range of motion and in turn requires more movement and can lead to more calories burned.
The full kettlebell swing is done by starting with your feet a little wider than shoulder width apart with both hands on the kettlebell and your arms resting lightly on your upper thighs.
You should also be standing straight up. Begin the movement by pressing your hips forward and swinging the kettlebell slightly out in front of you.
From there you will bend your knees and lean slightly forward while keeping a neutral spine.
The kettlebell will swing back through your legs and then you will drive your hips forward forcing the weight to swing up above your head.
At the top of the movement fully extend your arms and put your head forward. The finishing position will be with your arms slightly behind your head.
From there, reverse the movement and bring the weight back down and go right into the next rep.