If you want to build a banging backside, torch some fat from your body and overall feel and move better the kettlebell swing may be the league leader in exercise effectiveness.
If you just pick up a kettlebell and start flinging it around it might lose its mojo. The swing is a hinge movement- similar to a deadlift. Your hips drive the motion, not bending your knees. (If you are squatting you are no longer doing a swing, I'm not sure what you call that but its not nearly as effective)
Rule Number 1 of Kettlebell Swings- Its not a squat
Rule Number 2 of Kettlebell Swings- Its not a squat
The KB swing is all about the hips. If you have ever tried to close a door when your arms are full, you probably hip checked it and walked away. That’s the move.
Your knees may be bent slightly……slightly….. then that’s it. The rest of the move is to hinge at the hips. If you were watching yourself swing in a mirror the logo on your t-shirt should disappear with each swing. If you can still see the full front of your shirt you are squatting and not getting the full effectiveness.
Check your swing before you wreck something.
KB swings should light up the back of your legs, get the sweat rolling and cause your breathing to rise. Its an explosive movement, but no impact.
Master the deadlift, both double leg and single leg as a regresison to learn the hinge motion.
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