Kettlebell swings should only be used after the deadlift pattern has been mastered. If you have issues maintaining a flat spine when deadlifting, it’s better to review the basics and start from the ground up. If you’re good to go, however, then using higher rep kettlebell swings can wake up the fast twitch fibers of the glutes and hamstrings and encourage a strong hip extension, while ramping up your cardio in the process. Remember to stay tight, and keep the weight as close to the crotch as possible when it descends.
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