Kettlebell swing The kettlebell swing is a potent exercise aimed at developing explosive strength and strengthening the hips, the back and the glutes. It is used by athletes to develop correct technique for exercises such as squats or barbell lifts. Swings are also used by athletes who want to practise working with large loads on their hip muscles. Instruction • Keep your feet shoulder width apart, slightly bend your knees, bring the pelvis back and keep your back straight. Place the kettlebell in front of you. The distance between the kettlebell and your feet should be equal to the length of your foot. This is the starting position. • Keep your back straight, lift the kettlebell off the floor and perform the backward part of the swing. At the lowest point your torso should be almost parallel to the floor. The movement is performed mostly by the rotation of the hip joints. The knees need to bend and unbend slightly, and the back must also be indirectly involved in the movement. • As the kettlebell begins to lower after the swing, bring it forward with a dynamic movement. At the beginning of the movement the body weight is being transferred from the heels to the ball of the foot and the knees bend and slightly come forward. The kettlebell accelerates with a sharp, powerful movement of the pelvis and the contraction of the gluteal muscles. As the kettlebell goes up, shift the body weight back again. • After having reached the highest point (shoulder level), lower your kettlebell into a new swing. • Perform the desired number of repetitions. Warning • The kettlebell must move along a trajectory that runs at knee level, close to the groin or slightly above it. • The back must stay in the same position throughout the exercise. Flexions or extensions of the spinal cord are not permitted. • When working with small amplitude, the pelvis is being shifted forward at the beginning, and backwards at the end. • The glutes need to remain contracted throughout the exercise. They may be relaxed slightly when the kettlebell is being returned from the highest point. • Your arms should be straight and should not actively participate in the movement. The movement needs to be performed with the explosive force of the hips and the glutes. • Your neck should be aligned with your spinal cord. Do not bend your neck or bring your head backwards. • Control your breathing. #fitnesstips #Fitness #fitnessmotivation - @fitnessonline.app