The kettlebell swing is a popular and effective full-body exercise. Here are step-by-step instructions for performing the two-arm kettlebell swing with one kettlebell:
Video Instructions on How to Do Swings with Kettlebell
Equipment Needed:
- One kettlebell of an appropriate weight for your fitness level.
Instructions:
- Set Up:
- Stand with your feet shoulder-width apart.
- Place the kettlebell on the floor in front of you.
- Grasp the Kettlebell:
- Bend at your hips and knees to lower your body and grasp the kettlebell handle with both hands.
- Keep your back straight, chest up, and shoulders down and back.
- The kettlebell should be between your legs, and your arms should be fully extended.
- Start Position:
- Shift your weight back onto your heels, and hinge at the hips to bring your torso forward, allowing the kettlebell to swing back between your legs.
- Maintain a neutral spine position throughout.
- Swinging Motion:
- Explosively drive your hips forward by contracting your glutes and straightening your hips and knees. This will propel the kettlebell forward.
- As the kettlebell swings forward, keep your arms straight and use the power generated from your hips to propel the kettlebell to chest height.
- At the top of the swing, your body should be in a straight line from head to heels, and the kettlebell should be at chest height.
- Downward Swing:
- Allow the kettlebell to swing back between your legs, hinging at the hips while keeping your back straight.
- As the kettlebell swings back, bend your knees slightly.
- Repetition:
- Repeat the swinging motion, driving your hips forward to propel the kettlebell upward and then allowing it to swing back between your legs.
- Breathing:
- Inhale as the kettlebell swings back between your legs.
- Exhale forcefully as you drive your hips forward and swing the kettlebell upward.
- Safety Tips:
- Maintain a strong and stable core throughout the movement.
- Avoid rounding your back or using your arms to lift the kettlebell; the power should come from your hips.
- Start with a light kettlebell to practice proper form before increasing the weight.
- Sets and Repetitions:
- Start with 3 sets of 10-12 repetitions, adjusting the weight based on your fitness level.
Always prioritize proper form over heavy weights, and if you’re new to kettlebell swings, consider seeking guidance from a fitness professional to ensure you perform the exercise safely and effectively.
