The kettlebell swing is essentially the heart of the kettlebell workout. It targets a wide range of muscles including the hips, glutes, hamstrings, lateral muscles, abs, obliques, and shoulders. It also uses a full range of motion that can burn more calories faster.
To start, set your feet apart slightly wider than your shoulders. Hold the kettlebell with both arms and let it hang straight down in front of you. Bend your knees softly and lean slightly forward keeping a neutral spine.
Now hinge on your hips to power your movement and swing the kettlebell upward, straightening your legs, until it’s almost parallel to the ground and hold it for a bit. This is the traditional kettlebell swing. For a full swing, extend the movement until your arms are slightly behind your head.
From there, let the kettlebell swing down, lean forward, and go back to bending your knees softly. The kettlebell should swing back slightly behind your leg.
Remember to keep a fluid and rhythmic movement when doing the swings.