Hate cardio? Sit a bunch? Gym machines hella overwhelming? If you want a simple, effective way to strengthen your core, hammies, and heart, there are few movements that give more bang for your buck than a hardstyle kettlebell swing. But the setup is critical. Learn how to set a safe, strong foundation so that you can swing for life.

How to do Hardstyle Kettlebell Swings:

1. Start in a deadlift stance with your kettlebell a foot or so in front of your feet. Reach your hips back and grip the handle.

2. With a long spine and open chest, lean back slightly to build tension in the hamstrings, glutes, core, and lats.

3. Hike the kettlebell up toward the groin, connecting your arms with your ribcage.

4. Press powerfully into your heels to stand up fast. This will propel the kettlebell in front of you to about chest height.

5. Let the kettlebell fall back to the groin, and hinge into your backswing to prepare for the next swing. Use hardstyle breath (link to video) to maintain core bracing.

‼️ Disclaimer ‼️

This video is for educational purposes only. Here at Ashland Strength Studio, we're a crew of personal trainers, dance teachers, and/or yoga instructors. As such, we do not treat, prescribe, diagnose or do any other doctor-y things. Because physical exercise can be strenuous and subject to the risk of serious injury, we urge you to check with your doctor before using any exercise equipment or participating in any physical activity. You agree that your participation in any physical activities we share in this video or on any other platform is entirely voluntary, and you assume all risks including injury, illness, or death.