The kettlebell swing abs | Strong And Fit is a great full-body strength-training exercise. It works your shoulders, chest and arms, but is also a cardio workout when performed for high reps.
Is 24 kg kettlebell too heavy?
Start with your feet wide apart and a kettlebell in your hand, gripping it with a strong and tight grip. Bend your knees slightly, and push your hips back to hinge forward at the pelvis.
Use your glutes to lift and extend the weight as you swing. This will prevent you from shifting the load to your lower back, which could result in injury.
The hamstrings are the posterior muscles that extend your hips and help to drive the weight up from the bottom position. It’s crucial that you feel your hamstrings working during the swing, especially when it’s your first time doing it.
How to brace your abs
You can brace your abs by flexing them as much as possible at the top of each repetition. This will prevent you from shifting the workload to your lower back and keep your core flat during the swing.
What to avoid
If your swing feels like a quadriceps exercise instead of a hamstring and glute exercise, you may be weak in these areas. This is a great way to test your strength, and to improve your form in a safe and effective way.
You can also try tweaking your swing to focus on certain benefits of the exercise. One way is to loop a resistance band around the kettlebell and secure it underneath your feet. This will add an extra element of resistance to the movement, which can improve speed and power.