30-Day Kettlebell Swing & Core Plan

Posterior Chain Conditioning | High-Calorie Burn | Unyielding Core Stability

⏱ Rest Timer: 00:00

0/30 Completed

Jump to:

Swing & Core Keys

🍑 Hinge, Never Squat

The kettlebell swing is a horizontal hip snap, not a vertical knee bend. Push your hips back like reaching for a wall behind you, keeping your shins vertical.

🛡️ Plank at the Top

At the apex of the swing, lock your glutes, brace your abs, and stand in a rigid standing plank. Do not lean backward or hyper-extend your lower spine.

🌪️ Anti-Rotational Bracing

Single-arm swings and suitcase carries force the obliques and transverse abdominis to resist twisting. Keep both shoulders square to the front at all times.

100% Free Tool • Data Saved On Your Device

30-Day Kettlebell Swing & Core Plan

Exercise Name

Coach Execution Checklist

Reset Progress?