Intermediate
KETTLEBELL SWING
Upper legs
Body Part
Glutes
Target Muscle
Kettlebell
Equipment
Intermediate
Difficulty
Target Muscles
Glutes
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Stand with your feet shoulder-width apart, toes pointed slightly outward.
2
Step:2 Hold the kettlebell with both hands in front of your body, arms extended.
3
Step:3 Bend your knees slightly and hinge at the hips, pushing your butt back.
4
Step:4 Swing the kettlebell back between your legs, keeping your arms straight and maintaining a flat back.
5
Step:5 Drive your hips forward and swing the kettlebell up to shoulder height, using the momentum generated by your hips.
6
Step:6 Allow the kettlebell to swing back down between your legs and repeat the movement for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
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