The buttocks, hips, backs of the thighs, and lower back are the areas that are targeted by swings. Because they require you to use your back and core muscles while you are performing the activity, they can also help improve your posture. There are only three steps involved in the swing exercise:
1. Position your feet so that they are shoulder-width apart and put your knees in a slight bend. Keep both hands on a kettlebell and use an overhand grip to hold it. Extend your arms in front of you so that the kettlebell is hanging between your knees.
2. Continue to bend your knees and push your hips back until the kettlebell is in the position where it is between and behind your legs. When you reach the level of your chest or eyes, you should then straighten up and swing the kettlebell up to that level.
As you bend at the hips and slightly bend your knees once more, let the weight to swing back down between your legs and then repeat the exercise. The result is that you are back in the beginning position. Repeat this motion of swinging back and forth while starting from the bottom and working your way up.
A modest weight is a good place to start so that you can develop a feel for the swinging movement. Additionally, make sure to use a kettlebell that has a handle that is wide enough to be held with both hands, and you should also think about wearing weight-lifting gloves because the handles of some kettlebells can be slippery.
Swing as many times as you can while maintaining proper form, but no more than ten at a time. The sequence should be repeated up to two more times after a brief rest. Alternately, you might perform intervals, in which you swing for thirty seconds, then take a thirty-second break, and then repeat the cycle three to five times.
It is highly recommended by Havens that you first have a trainer demonstrate how to properly execute a swing before you attempt to do it on your own. "Many people squat during swings to help propel the weight up, but you want to thrust your hips forward during the upward swing," according to the instructor. "This is a more explosive movement than rising from a regular squat, and it works the buttock and thigh muscles more."
