Starting position: Stand with your feet shoulder-width apart and toes slightly pointed out. Hold the kettlebell with both hands, palms facing down, and let it hang between your legs. Keep your back straight, shoulders relaxed, and core engaged.
Hinging movement: Begin the swing by hinging at the hips and bending your knees slightly. Keep your spine neutral and maintain a slight bend in your elbows. Shift your weight back onto your heels.
Power swing: Explosively extend your hips and legs, driving the kettlebell forward and upward. Your arms should remain straight, and the kettlebell should swing up to shoulder height or slightly above. Use the power generated from your lower body to propel the kettlebell.
Deceleration and return: As the kettlebell reaches its peak, allow it to swing back down naturally while keeping your arms straight. Control the descent by hinging at the hips and bending your knees slightly.
Continuous swings: Repeat the swinging motion in a fluid and controlled manner, maintaining the rhythm and generating power from your hips and legs. Each swing should flow seamlessly into the next without pausing at the bottom.
Repetitions and sets: Aim to perform 10 to 15 repetitions for a set. Start with 1 or 2 sets and gradually increase as your strength and endurance improve. Rest for 1 to 2 minutes between sets.
Important tips and considerations:
Focus on using your hip thrust to generate the power for the swing, rather than relying on your arms or shoulders.
Maintain a neutral spine throughout the exercise, avoiding excessive rounding or arching.
Keep your core engaged and your glutes activated during the movement.
Use a weight that allows you to maintain proper form and control throughout the exercise.
Breathe naturally, exhaling as you swing the kettlebell up and inhaling during the descent.