How to Do
How to Do Alternating Kettlebell Swing
The alternating kettlebell swing should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the alternating kettlebell swing.
Beginning
Beginning Alternating Kettlebell Swing
1. Swing the kettlebell up to shoulder height with your arm straight in front of you, driving your hips forward.
2. While in mid-air, switch the kettlebell to your opposite hand and swing back to the starting position.
Movement
Alternating Kettlebell Swing Movement
1. Stand with your feet slightly wider than shoulder width apart and a kettlebell in your right hand.
2. Bring the kettlebell down between your legs by bending at the waist and knees.
3. Stand back up and swing the kettlebell up to shoulder height in one motion.
Benefits
Alternating Kettlebell Swing Benefits
The alternating kettlebell swing is a ballistic exercise that will effectively strengthen your posterior chain, grip, shoulders, and core. To ensure your safety, make sure you can perform the one-arm swing effectively.
