Tabata

Kettlebell Swing

Instructions: Stand about two feet behind the kettlebell and find a strong athletic position – feet wider than your hips, knees tracking over toes, hips back and down, chest tall, and shoulders packed. Grab the horns of the bell with both hands and tip the bell on its side. Now hike the bell back between your legs, then push through your feet and drive your hips to swing the bell up to chest-height. Stand tall at the top, squeezing your glutes and core. Let the bell fall and then follow it with your hips, “catching” it in the back position and swinging the bell back up.

The kettlebell swing should come from the power of your hips, not by pulling with your arms. This is also a hinge movement, and not a squat. If you’re not familiar with the kettlebell swing, I highly recommend that you learn proper form and technique from a certified personal trainer or kettlebell instructor before incorporating this exercise into your workout plan.