kettlebell swing
The kettlebell swing is a dynamic exercise that targets the glutes and also engages the hamstrings and core. It involves swinging a kettlebell between the legs and up to shoulder height using hip drive and momentum.
Difficulty
Equipment: kettlebell
Duration: 30seconds
Calories: ~7/per minute
STRENGTH
Target Muscle
glutesLOWER POST
Secondary Muscles
hamstringscore
Instructions
- Stand with your feet shoulder-width apart, toes pointed slightly outward.
- Hold the kettlebell with both hands in front of your body, arms extended.
- Bend your knees slightly and hinge at the hips, pushing your butt back.
- Swing the kettlebell back between your legs, keeping your arms straight and maintaining a flat back.
- Drive your hips forward and swing the kettlebell up to shoulder height, using the momentum generated by your hips.
- Allow the kettlebell to swing back down between your legs and repeat the movement for the desired number of repetitions.
