The kettlebell swing is the foundation movement for a large proportion of kettlebell exercises.
The swing utilizes a hip thrust that is fundamental to other kettlebell exercises such as the kettlebell clean and the kettlebell one arm snatch.
The swing maximizes muscular endurance in the back and waist, is a great lower body strength builder and is a highly effective conditioning exercise.
1) The starting position of the Two Arm Kettlebell Swing is with the kettlebell on the ground in front of you, knees bent, your weight centered towards your heels and your back flat
2) Start the movement by hiking the kettlebell behind you and then drive your hips forward to propel the kettlebell through its arc. The movement is similar to performing a standing broad jump, but of course you stay in the same spot
3) Your arms are just hooks and the power comes from the movement of the hips and the muscles of the posterior chain ie, hamstrings, glutes, lower back.
4) Swing the kettlebell to about chest height. At the top of the movement breathe out whilst contracting your quads, glutes and your abs (by tilting your pelvis up).
5) Breathe in and hold your breath as you let the kettlebell free fall back between your legs so that it passes through your legs as high as possible (to keep the arc tight and to stop unnecessary pulling on your back). Aim for your groin and then get your groin out of the way by taking you hips back
6) Although different trainees will have varying amount of knee bend the important thing is that the hips go back and thrust forward and that the quads do not take over the exercise. You should feel the movement in your hamstrings. If your quads are fatiguing then you are not taking the hips back at the bottom of the movement.
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Article: http://kbelluser.hubpages.com/hub/kettlebell16
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