Personal trainer RossFit says: “The kettlebell swing strips fat, builds muscle and helps you get a perky posterior.
“Swings are worth doing because they use a ton of muscles at the same time, plus the dynamic nature of the exercise requires an explosive movement from the hips, which is very demanding on the cardiovascular system without putting a strain on the joints.”
Step 1: Put the kettlebell about half a foot in front of your body’s midline on the floor.
Step 2: Hinging at the hips, bend forward to take hold of the bell with one hand. With feet firmly planted into the floor, feel the loaded tension in the glutes, hamstrings and erector muscles (the deep back muscles).
Step 3: Pull the kettlebell back between your legs to create momentum, then explosively drive your hips forward and straighten your back to send the kettlebell up to shoulder height, while holding onto it.
Step 4: The kettlebell will fall due to gravity back into the start position. Repeat this swing move for between 10-30 total reps and then swap sides and do the same on the opposite arm.