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Kettlebell Full Swing is a dynamic full-body exercise that trains strength and endurance. Make sure to perform the movement in a controlled manner and maintain your body tension. Avoid overextending your back or lifting the kettlebell with your arms. The focus should be on the hip movement and explosiveness.
Start by placing a kettlebell with both hands in front of you on the ground.
Stand with your feet slightly wider than shoulder-width apart and slightly bend your knees.
Grip the kettlebell with an overhand grip, with your hands about shoulder-width apart.
Keep your back straight, bend forward at the hips, and slightly push your buttocks back. The kettlebell should hang between your legs.
With a quick, explosive motion, thrust your hips forward and swing the kettlebell forward. Your arms remain extended and the power primarily comes from your hip and legs.
When the kettlebell reaches its highest position, tighten your gluteal and abdominal muscles and bring your hips forward to finish the upward motion.
Then let the kettlebell fall back between your legs and repeat the movement for the desired number of repetitions.
