The kettlebell swing is an exercise that’s very effective at targeting the posterior chain also known as your backside. Your glutes, hamstrings and low back are the major muscles involved in kettlebell swings. The kettlebell swing requires some precision when it comes to form:
1. Explode through your hips to drive the kettlebell upwards
2. At the top, squeeze your glutes like you have a penny between your cheeks and you don’t want it to fall out
3. As you return to the bottom position, hinge at your hips while maintaining a flat back
4. When you transition from going backwards to forwards, drive through your heels
The more explosive you are, the higher the kettlebell will go. But remember, it is a leg move, not an arm move. You should generate all the power with your legs and your arms are just along for the ride. I also can’t emphasize enough how important it is to hip hinge and not squat. The hinge is essential and if you can’t hinge properly, then you shouldn’t swing a kettlebell. And, most importantly, don’t forget to breathe! Kettlebell swings can really get that heart rate up!