The DB or KB Swing

The dumbbell (DB) or kettlebell (KB) swing is an explosive deadlift. You will notice that the bottom position resembles a deadlift and does not resemble a squat. Your knees should be soft with a slight bend in them. Your back should be flat with a large bend in the hips.

You should make sure that your hips are the main force during the swing. The height the DB or KB attains is due to the power produced by the hamstrings and glutes. You should not be using your shoulders to lift the weight. In the top position, your abs and glutes should be tight as if you were in a plank. As the DB descends you want to let gravity take it right back between the legs.

You do not slow the fall with your arm or shoulder muscles. They are simply along for the ride.

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