Kettlebell Short Swing

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The kettlebell Short swing workout is designed to target the Quads, Glutes, and Lower Back.

It involves using the kettlebell to perform short swings, focusing on explosive hip extension.

This workout is effective for building strength and power in the targeted muscles, while also engaging secondary muscles for stability.

Stand with your feet shoulder-width apart, toes pointed slightly outward.
Hold the kettlebell with both hands, palms facing inward, and let it hang in front of your body.
Engage your core and hinge at your hips, pushing your hips back while keeping your back straight.
Drive your hips forward forcefully, using the power generated to swing the kettlebell up to shoulder height.
Allow the kettlebell to swing back down between your legs, maintaining a slight bend in your knees.
Repeat the hip thrust and swing motion for the desired number of repetitions.

Start with a kettlebell between your feet, hinge at the hips, and grab the handle with both hands.
Engage your quads by driving through your heels to stand up, swinging the kettlebell up to shoulder height.
Activate your glutes by squeezing them at the top of the swing, maintaining a straight line from your head to your heels.
Keep your lower back engaged and protected by avoiding excessive rounding or arching throughout the movement.
Focus on using your hips to power the swing, rather than relying on your arms or shoulders.
Control the descent of the kettlebell by hinging at the hips and allowing it to swing back between your legs.