Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Hinge at hips, softening knees to swing the kettlebell back between your legs. Pass it to one hand behind the leg, circling around to the front. Transfer to the other hand between legs, swing around the opposite leg, and drive your hips forward to stand.
Brace your core firmly throughout the exercise to stabilize your spine and prevent lower back strain. Initiate the movement by driving your hips back as if closing a car door, ensuring the kettlebell swing originates from your hip hinge, not your arms. Maintain a neutral spine, avoiding excessive arching or rounding of your back, to protect your spinal health. Let your arms act as a pendulum, guiding the kettlebell's path without actively pulling or pushing, allowing the momentum to do the work. Focus your eyes on a fixed point in front of you to maintain balance and spinal alignment during the circular motion. Control the momentum of the kettlebell carefully, preventing it from swinging too wildly and ensuring a smooth, continuous flow through each repetition.
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