The kettlebell swing is the brutal distillation of everything ketttlebell training is about: power, explosiveness, flexibility and lung searing cardio; It's not simply that it works a lot of muscles, and make no mistake that it does, it's that it teaches you to generate power from the core outward to the object you're attempting to manipulate. Instead of learning to move a weight from point A to point B, you learn to generate force from your body's powerhouse.
Power, Flexibility, Conditioning
Body Parts Used:
Hips, Legs, Back, Core, Arms
Position the kettlebell about a foot in front of you
Grab the kettlebell with one hand, bending your hips with a slight bend in your knees
Pick up the kettlebell slightly letting it swing between your legs and then swing the bell forward to about chest level, using a hip-snapping motion
Let the kettlebell drop without any restriction and hike it between your legs
Keep your back straight and your glutes tight throughout the duration. Keep your heels down and your core tight throughout the duration.
Mark de Grasse is the owner of MyMadMethods.com, My Mad Methods Magazine, and My Mad Methods Productions. In addition to being a certified trainer specializing in kettlebells and bodyweight training, Mark is also the chief editor and designer of both the website, magazine, and My Mad Methods Productions DVDs. Find out more.