24 min Kettlebell Swing Full Workout For Beginners #8

🔥 Welcome to Workout 3 of the KBMH Intro Program! This session focuses on mastering kettlebell swings and building explosive power and endurance. Whether you’re new to kettlebells or refining your technique, this workout will push your limits while teaching you proper swing form. 👇 Download My App WIth 200+ Free Workouts and Programs! 👇 https://7l7kn.app.link/DpywC7gApQb Workout Overview 🏋️ Workout No. 3 of 12: Swing & Power Focus This 24-minute EMOM (Every Minute on the Minute) workout is designed to enhance your kettlebell swing technique, core strength, and overall conditioning. Format: EMOM (4 Rounds, 24 Minutes Total) 1️⃣ Minute 1: 16 Russian Swings 2️⃣ Minute 2: 12 Single Arm Swings (Left) 3️⃣ Minute 3: 8 Burpees 4️⃣ Minute 4: 16 Russian Swings 5️⃣ Minute 5: 12 Single Arm Swings (Right) 6️⃣ Minute 6: 32 Mountain Climbers Who Is This Workout For? 🤔 This workout is ideal for: ✅ Beginners learning the fundamentals of kettlebell swings ✅ Athletes aiming to build explosive power and improve conditioning ✅ Anyone looking for a dynamic and fun full-body workout What You’ll Need 🎒 🔸 1 Kettlebell: Choose a weight that allows you to complete 16 swings with proper form 🔸 Suggested: 12 kg (26 lbs) for men, 8 kg (18 lbs) for women Why Focus on Swings? 🏆 The kettlebell swing is one of the most powerful full-body movements, targeting your posterior chain, core, and cardiovascular system. By mastering this movement, you’ll enhance strength, power, and endurance like never before. Common Mistakes in the Kettlebell Swing ❌ 1. Squatting Instead of Hinging: Swings should come from a hip hinge, not a squat. 2. Over-Gripping the Handle: Use a relaxed grip to avoid wrist strain. 3. Rounding the Back: Keep your spine neutral to protect your lower back. 4. Lifting with the Arms: Let the momentum of your hips drive the kettlebell upward. 5. Swinging Too High: Russian swings should reach chest height—no higher. How to Perfect Your Swing 💡 1. Start with the Hip Hinge: Push your hips back while maintaining a neutral spine. 2. Use Your Hips: Drive the kettlebell forward using explosive hip power. 3. Engage Your Core: Brace your abs to stabilize your spine. 4. Keep Arms Loose: Think of your arms as hooks, letting the hips do the work. 5. Exhale at the Top: Control your breathing for better endurance and power. Hit the subscribe button for more kettlebell workouts, and let’s crush it! 💪🔥 #KettlebellWorkout #RussianSwing #KettlebellSwings #FunctionalTraining #StrengthTraining #EMOMWorkout #KettlebellChallenge #FitnessMotivation #FullBodyWorkout #HomeWorkout #ConditioningWorkout #CoreStrength