Workout Routines

Kettlebell Swings for Greater Muscle Gain

Perfect your technique to benefit from this power-building, fat-burning exercise.

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The Problem

You’ve finally pulled out a set of your gym’s kettlebells and started experimenting with basic swings, but it seems like a biomechanically disadvantageous move, and you want to make sure you don’t hurt your lower back. Done right, however, this doesn’t have to be the case.

The Solution

Kettlebell exercises aren’t inherently dangerous. It’s performing them using poor technique that’s liable to get you injured, especially when you extend or flex your spine during your range of motion. The following progression will streamline the learning process no matter how experienced you are in the gym.

For Beginners

1. Set Your Base - Your feet should be shoulder-width apart with your toes pointed outward slightly.

2. Be an Athlete - Bend your knees, push your butt back, and put your hands atop your knees to find your stance.

3. Generate Power - To raise the kettlebell, keep your shoulders pulled back and down, and drive your hips forward and up.

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