The kettlebell swing is one of the world’s greatest exercises—if you do it right. The low-impact move torches fat, strengthens the entire rear of your body and your core, and improves your cardiovascular fitness and athletic performance.
Men’s Health Fitness Director BJ Gddour states: “You can break the exercise down into two basic positions”
The first position: A standing plank. “Think about being in a front plank, but standing up,” he says.
The second position: A hip hinge. Your knees should be soft, but not bent as they would be in a squat, as you bend over into a tabletop position.
“All I’m doing in flowing between those two positions,” he says.
Gaddour recommends placing a vertical foam roller about a foot behind you to guide your form: “If you hit the foam roller, it means you’re squatting too much,” he says. “That’s not what we want. It’s a swing, not a squat. If you’re clearing the foam roller, you’re money.”
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