Kettlebell Swing

Performance Notes

An ballistic core (and great cardio) exercise using principles key to Olympic lifting. The kettlebell is held with both hands and swung (rather than lifted) from the floor to directly in front of you. In the bottom position you’re in a slight squat with the kettlebell behind you. The key is to “pop” your hips to launch it upward, straightening your legs as it ascends. ThinkHIPS!At the top, you are standing almost fully erect with the kettlebell swung up to about chest level. Allow it to swing back down between your legs- some experts even advocate using your back muscles to thrust it downward, braking your forearms against your thighs:

Common errors: