How to: Kettlebell Swing
Primary Muscles Used:Upper Legs, Glutes, Hamstrings
- Holding a kettlebell directly in front of your body, plant both feet on the floor slightly further than shoulder-width apart. Inhale. While maintaining a slight bend in your knees, tilt forwards from your hips and allow the kettlebell to gently swing backwards between your legs. This is your starting position.
- Exhale. Using your glutes and hamstrings, extend your legs and hips to swing the kettlebell forwards and upwards to shoulder height.
- Inhale. Bend your knees and tilt forward from your hips to lower the kettlebell and return to the starting position. Repeat for the specified number of repetitions, ensuring that your glutes and hamstrings power the movement and you are not lifting the kettlebell with your arms and shoulders.
Alternative Exercises for Kettlebell
* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.