Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Hike kettlebells between legs, stretching hamstrings and maintaining a neutral spine. Drive hips forward and extend knees to lift kettlebells to chest height. At the top, hold an upright plank with squeezed glutes and a tight core. Lower kettlebells naturally as you hinge at the hips, guiding them between your legs. Control the descent and lower to the floor with a flat back.
Initiate the movement by powerfully driving your hips forward, as this is the primary engine for the kettlebell swing. Keep your arms straight and relaxed, acting like ropes to guide the kettlebells and avoid unnecessary exertion. Squeeze your glutes firmly at the top of the movement to stabilize your hips and maximize the extension. Maintain a neutral spine throughout the exercise, avoiding rounding or arching to protect your lower back. Engage your core muscles tightly to stabilize your torso and transfer power efficiently. A wider stance can provide more clearance for the kettlebells as they pass between your legs, preventing any contact.
MuscleTrain is actively being built. If something looks broken, or you have a suggestion, let us know — it really helps shape the app.