Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Hinge at the hips, pushing them back while keeping shins vertical. Lower the kettlebell along your legs until you feel a hamstring stretch or your torso is parallel to the ground, keeping the kettlebell close. Drive through your heels to stand, squeezing your glutes at the top and avoiding lower back hyperextension.
To properly execute the kettlebell swing, focus on hinging at your hips, as if closing a door, rather than squatting, which will engage your quads more than your hamstrings and glutes. Maintain a flat and neutral back throughout the movement by engaging your core and avoiding rounding or arching. Squeeze your glutes forcefully as you drive your hips forward to stand, ensuring a full and powerful hip extension. Keep the kettlebell close to your legs during the descent to maintain balance and prevent unnecessary strain on your lower back, visualizing the kettlebell tracing a line down your thighs. Actively push your hips back to initiate the movement, feeling the stretch in your hamstrings and ensuring a controlled descent.
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