Kettlebell Swing – Pelvic Floor Contraction

  • HOW: Begin in a standing position holding on to a kettlebell in front of you. You're gonna take a breath in through the belly relaxing the pelvic floor. Take the hips behind you. Exhale and squeeze the pelvic floor as you drive the hips forward and swing the kettlebell into the air. 
  • FEEL: You will feel your core and glutes  working. 
  • COMPENSATION: Avoid shrugging the swing portion. Let the kettlebell swing behind you. 

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