Kettlebell Swings Increase Leg Strength and Power
If you want to run faster, jump higher and at the same time train all your body strength, kettlebell swings are for you. They work so many muscles in the back of the chain , improve your sprint strength, and on top of that, they strengthen your heart.
A kettlebell swing looks like a movable swinging pendulum. The caveat, of course, is that they are very, very technical. When you’re first starting out, start with something moderate. You want it to be easy to practice but heavy enough to keep the kettlebell from flying out of your hands.
When the kettlebell is moving forward, it should only reach the level of the chest in front of you so as not to over-stretch your back. There is no “compulsion” to swing at any moment. All inertia must come from the forward movement of the hip joint. As with the deadlift, it’s all about flexing your hips and keeping your lats in tension throughout the exercise. Your strength comes from flexing your glutes and hips to “push” the weight in front of you and then swinging with your upper body. Repeatedly.
Regardless of what it looks like, kettlebell swings are more comfortable for your back, so if you have back problems from deadlifts or squats, kettlebell swings are a better option. In fact, really heavy kettlebell swings can help with the deadlift . Another tip to keep in mind is to breathe: exhale forcefully as you move forward; inhale on a return swing.
How to swing a kettlebell | Cave training