Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Hinge hips back, loading the kettlebell towards your glutes. Explosively drive hips forward, rotating your torso to swing the kettlebell across your body. Guide the kettlebell up to the opposite shoulder in a controlled arc. Finish rotated, with the kettlebell high and chest up. Control the descent, reversing the rotation back to the starting position. Repeat, then switch sides.
Initiate the movement by driving your hips forward, focusing on power from your glutes and hamstrings rather than relying on arm strength. Engage your core muscles tightly throughout the entire exercise to stabilize your spine and prevent lower back strain, maintaining a neutral spine. Keep your eyes focused on the kettlebell's path to help coordinate the swing and rotation, ensuring a smooth and controlled movement. Fully rotate your torso during the swing, allowing your obliques to engage and contribute to the power of the movement, rather than just swinging the kettlebell. Control the kettlebell's arc smoothly, resisting the urge to let it swing wildly, which will help maintain balance and prevent injury.
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