SWINGS

Swings
The signature move of kettlebells is the swing.

Swings use the kettlebell in a ballistic motion and it is OK to use momentum here at probably your heaviest weight in the exercise set.

To start, sink into a squat with the kettlebell between your legs and then explosively stand up while swinging the kettlebell forward to face height.

Contract back the original position in a smooth motion, controlling the kettlebell up AND down - don't just let the kettlebell drop on the way down. 

An entire body workout when down correctly, kettlebell swings are one of the unique exercises with kettlebells.

Cautions

• Back is flat.
• Knees are not past the toes, preferably over the ankles.
• Swing no higher than eye level.
• If you drop the weight - move your feet!!!!!
• If you have lower back pain or other medical conditions that may be exacerbated by swings, please see a physican before starting swings, particularly with a heavy weight. 

If you want more

• Sink lower into the squat.
• Use only one hand.
• Switch hands when the kettlebell is head high. This is particularly effective to increase heart rate with lighter weight kettlebells.
• Swing with leg motion such as a kickback (shown), a side leg lift or a high knee.