EXERCISE · KETTLEBELL
Kettlebell Swing
Legs
Most people either squat this or turn it into a front raise, and it's neither. There's no real bend at the knees and no lifting with your arms — this is a hip hinge that snaps the bell forward using power from your glutes and hamstrings, with your arms just along for the ride. Hinge back until the bell swings between your legs, then drive your hips forward hard, standing up fast as the bell floats up to roughly chest height. Your arms stay relaxed the whole time; if your shoulders are doing work, you're muscling it instead of snapping it. Let the bell fall back into the next hinge rather than steering it down.