2-Arm Kettlebell Swings

2-Arm Kettlebell Swings

Primary muscle group(s): Glutes & Hip Flexors, Quadriceps, Shoulders

Secondary: Abs, Calves, Hamstrings, Lower Back

Hold a kettlebell with both hands in an overhand grip.
Stand straight, with your legs slightly wider than shoulder width apart.
Lean slightly forward at your waist and bend your knees as if getting ready to squat.
Keep your back arched and your head facing forward.
Let your arms hang loosely.
Swing the kettlebell back between your legs while exhaling.
In an explosive movement, force the kettlebell forward and back up in front of you, above head height by thrusting forward with your hips and rotating your shoulders.
Continue for the desired number of repetitions or time.

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