The Kettlebell Swing
The foundation of all kettlebell exercises.
The basic kettlebell swing, a ballistic exercises, will challenge your cardiovascular systems as well as helping to build strength and definition.
- The back is neutral, the neck is slightly extended or neutral on the bottom of the swing
- The heels, toes, and the balls of the feet are planted and the knees track the toes
- The shoulders are packed
- The kettlebell handles pass above the knees during the back-swing
- The arms are straight in the bottom position
- There is no forward knee movement on the upswing
- The body forms a straight line on the top of the swing: hips and knees extend fully, the spine is neutral
- The kettlebells form an extension of the straight arm at the to pf the swing, a slight elbow bend is acceptable.
- The abs and glutes visibly contract at the top of the swing
- The kettlebells float momentarily on the top of the swing