Kettlebell swing is one of the best exercises to work explosivity in your hips. This exercise is good for your back, core, legs and glutes.
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Start with the kettlebell on the floor in front you and between your feet.
Feet should be shoulder-width apart.
Slightly bend the knees a bit while picking up the kettlebell and explosively bring the kettlbell up by using power from the hips.
Pull the kettlebell back between your legs and go straight into a new repetition.
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To swing with your back round. Remember to keep your chest up and back straight.
To squat the kettlebell swing.
To use your arms too much. The power in this exercise should come from your hips, arms don´t actually lift anything.
To let your heels come off the ground. Keep your feet in contact with the ground the entire time.
To swing too high. This can lead to injuries in your back.