Kettlebell Swing
| Exercise Summary | |
|---|---|
| Primary Muscle(s) | Hamstrings |
| Secondary Muscle(s) | Glutes, Lower Back, Abdominals |
| Equipment | Kettlebell |
| Emphasis | Compound |
| Type | Pull |
Kettlebell Swing
- Set a KB on the ground in between your feet.
- Maintain a slight knee bend with your core braced and shoulders pinned back.
- Hinge at the hips to grip the kettlebell with both hands and lift up positioning it about a foot off the floor.
- Begin by swinging the kettlebell back powerfully between your legs.
- Reverse the motion rapidly, by extending the hips and contracting the glutes. This will cause the KB to be travel forward.
- The momentum of the KB should travel in front of you and just above shoulder height.
- Allow the kettlebell to travel back between your legs. Repeat for desired amount of reps.
*Tips*
- This movement is athletic and rhythmic in nature so you should not feel be stiff. However, maintain a braced core and neutral spine.
- Use your glutes to initiate the movement, not your arms. The arms are levers between your body and the KB.