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STRENGTH

How to Do

How to Do Kettlebell Swing With Kick

The kettlebell swing with kick should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.

If any pain is experienced, immediately stop the kettlebell swing with a kick.

Beginning

Beginning Overhead Kettlebell Swing

1. Begin from a lowered squat position with both hands on the kettlebell in between the legs.

2. Pull the kettlebell back toward the thighs by rocking the bodyweight into the heels and brace wrists against inner thighs.

Movement

Overhead Kettlebell Swing Movement

1. Powerfully extend your lower body to accelerate the bottom of the kettlebell up and away.

2. As the kettlebell reaches vertical, shift weight to one leg and kick the other leg.

3.As it descends along the same pathway, absorb the kettlebell with the entire body.

Benefits

Overhead Kettlebell Swing Benefits

It's a great workout for building volume in the lower back, glutes, and hamstrings, improving lower back stamina and stability, and, yes, even aerobic conditioning - a series of heavy swings to the chin will leave you weary without going overhead.

Exercise Aliases

How To Do Kettlebell Swings, Two Arm Kettlebell Swing, Kettlebell Exercises.

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