Kettlebell 12 Kg

The kettlebell swing is a hip hinge movement, not a squat-to-front raise movement.

There will be a slight bend in the knees as the hips sit back to initiate the movement.

Your back should remain completely straight throughout the movement, keeping your abs engaged and avoiding pushing your hips too far forward (hyperextending your back) at the top of the movement.

At the top of the movement, only let the kettlebell swing to eye or shoulder height.

Maintain a strong and secure position during this movement, it helps to start with good form.

From the moment you grab the handles of the kettlebell, keep your back flat and your abs tight (think spinal extension, chin tucked).

How many sets and reps to do?

Beginner: Start with 2-3 sets of 5-8 reps.

Intermediate/Advanced: Aim for 3-4 sets of 8-12 reps.

Start with a weight that's heavy enough that you can't do a "squat and front raise" (i.e., you can't do a front raise easily).

This will help you avoid this common mistake and help you learn to use your glutes to drive the movement.

When you find that you can do more than four sets with good form, it may be time to increase your weight.

As you get the hang of it, try increasing the weight in small increments (2-5 pounds), but don't be afraid to push yourself to a weight that will develop your strength as you reach an intermediate or advanced level.