Swing (Medicine Ball)

A dynamic full-body exercise where you swing a medicine ball between your legs and upward using hip extension.

Instructions

1. Stand with feet slightly wider than shoulder-width, holding a medicine ball with both hands.
2. Bend at your hips and knees slightly, swinging the medicine ball between and behind your legs.
3. Explosively drive your hips forward and upward, swinging the medicine ball to chest height.
4. Allow the momentum to carry the movement; your arms remain relatively relaxed.
5. Control the downswing, returning the ball between your legs.
6. Immediately swing back up and repeat rhythmically.

Tips

• Generate power from your hips and glutes, not from your arms and shoulders.
• Keep your chest up and core engaged throughout the movement.
• The swing should be fluid and rhythmic, resembling a kettlebell swing motion.
• Use a moderate medicine ball weight to maintain good form.
• This exercise builds posterior chain power and cardiovascular conditioning.