Kettlebell swings with proper technique

The kettlebell swing is an explosive hip movement that strengthens your glutes and hamstrings and raises your heart rate. The power comes from your hips, not your arms.

You will need

• A kettlebell, for example 8–16 kg for a beginner
• Space around you

Steps

1. Learn the hip hinge

   Stand with your feet slightly wider than your shoulders. Push your hips back with your back straight and your knees slightly bent.

2. Place the kettlebell in front of you

3. Swing it back between your legs

4. Drive your hips forward

5. Keep your arms relaxed

6. Let the kettlebell drop

7. Finish safely

8. Choose your sets

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