Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Brace core, pivot from hips, and explosively rotate your torso, swinging the kettlebell diagonally to the opposite shoulder. Drive through your glutes and hips as you pivot your back foot, fully extending your arms at the top. Control the kettlebell back to the starting position and switch sides.
To maximize power and prevent injury, initiate the movement by rotating your hips, ensuring the motion comes from your lower body rather than just your arms. Keep your eyes focused on the kettlebell throughout the entire swing to maintain balance and proper trajectory. Actively brace your core muscles throughout the exercise to stabilize your spine and transfer power efficiently. As you rotate, pivot your back foot to help generate momentum and drive the kettlebell forward. Squeeze your glutes firmly at the peak of the swing to fully extend your hips and engage your posterior chain.
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