If you’ve spent time around a kettlebell, you know that the abs swing is one of the most effective exercises for building strength and endurance in your core. However, if you don’t do it correctly, the swing can become more of a front-squat/shoulder raise and work more of your anterior than posterior muscles. In addition, improper execution can lead to a bad back, so it’s crucial that you use perfect form throughout your workout.

In this article, we’re going to break down the basics of the kettlebell abs swing and provide some tips that will help you improve your performance. Go here kettlebell abs swing – strongandfit.com

Aiming for a perfect swing requires proper timing and great control of the weight. During the initial “hike” phase, your goal is to bring the kettlebell to just in front of your toes. This position will load the hamstrings and your entire posterior chain. Then, during the swing phase, you need to drive your hips forward to reverse the momentum of the weight and take it back between your legs.

Mastering the Kettlebell Abs Swing: Unlocking Core Strength and Definition

When you’re ready to return the kettlebell, it should be positioned just in front of your right foot. From here, reach your arm across your body and behind your support arm to twist as far as possible. Then, when you’re back to a standing position, return the bell to just in front of your line of feet and repeat the movement on the other side.

For an additional challenge, try performing the swing in a figure eight pattern. Stand with a wider-than shoulder-width stance with two kettlebells in front of you. Hinge deeply and grip each kettlebell with both hands, fingers pointed toward each other. Swing the kettlebells behind you to chest height, then snap your hips forward, bringing the bells to about front plank position.