Stand with your feet apart, slightly wider than your shoulders, hold the kettlebell with your hands, straighten your arms, bend your knees slightly, keep your back straight, and swing the kettlebell back from your legs. Use this power to stand up and swing the kettlebell in front of your body to shoulder height. When you stand up straight, your legs and abdomen are significantly contracted, your back and neck remain straight, and you look straight ahead.
Grasp the ground with the soles of the heels and toes, with the knees facing the tip of the toes, and the shoulders tightened. When the kettlebell swings back, the position of the kettlebell handle should be higher than the knee joint. When the lowest point is reached, the arms should be straight. When the kettlebell swings upward, the knee joint cannot move forward. When it reaches the highest point, the whole body is in a straight line.
The hips and knees are fully extended, the spine is straight, the arms are straight when the kettlebell swings to the highest point and the elbow joint is allowed to be slightly flexed. When the kettlebell swings to its highest point, the abdominal muscles, and gluteal muscles must contract significantly. When it reaches the highest point, the kettlebell will continue to rise with inertia.
In order to achieve the best exercise effect, it is recommended to practice 3 sets a day, 5 times in each set, and rest no more than 20 seconds between sets.
Note that the focus of this exercise is on the hips, not on squatting, so before you pick up the kettlebell, make sure that your movement pattern is downward.
Moreover, do not relax during the exercise, keep the abdominal muscles slightly tightened; pay attention to breathing, inhale during the reduction process, and exhale when you swing forward.
In addition, don't rotate your back or bend your knees excessively during the descent phase of the rocking; don't be too heavy at the beginning of the kettlebell, just keep the weight that can be completed with the correct movement.