Kettlebell swings are an excellent full-body exercise that primarily targets the posterior chain, including the glutes, hamstrings, and lower back, while also engaging the core and shoulders. To maximize benefits, ensure you hinge at the hips rather than squatting, keeping your back straight and core engaged to avoid strain. A common mistake is using the arms to lift the kettlebell; instead, focus on generating power from the hips. Start with a light kettlebell to master form, then increase weight gradually. For beginners, practice with a trainer or use a mirror to check alignment. Advanced users can incorporate single-arm swings or increase intensity with heavier weights or timed intervals.
