The kettlebell swing is the cornerstone of kettlebell exercises. Learn a good swing and the sky's the limit!
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Not only does it work the core, hamstrings, quads, glutes and more, it is also a building block for learning the popular (swing) Clean and Snatch.
Before learning the swing, it's a good idea to get familiar with the Deadlift and Squat. Two fundamental exercises and essential for safely picking and getting used to working with your kettlebell. Check out Claire Donahoe's demo of the Swing and Coach Jenn's video on the Pendulum Swing used for kettlebell competition.
For the beginner, swinging the kettlebell to waist or chest height should be fine. Remember that the PKB's flexible handle can limit the height of the swing.
If you swing to eye-level or higher, the tension on the webbing straps may slacken, causing the PKB to slightly bump against your fists before resuming it's downward arc. It's all about timing, you'll get it with practice!
Remember: The swing should be an explosive but fluid motion. If you remember to use all the basic postures and movements covered so far, the swing should feel natural!
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