Kettlebell Swings

Overview

How to do it

1. 1

   Kettlebell Swings are a continuous movement. Keep them flowing and do not pause at the top or the bottom.

2. 2

   Set your feet 6–12 inches outside of shoulder width on either side, with each foot turned out about 30 degrees.

3. 3

   Draw your shoulders back (retracted) and down so your upper back stays from rounding.

4. 4

   On the way down, hinge by sitting back into a chair, not by dropping into a squat.

5. 5

   As you drive your hips forward, picture pinching a quarter between your butt cheeks.

6. 6

   At the top of the swing, the kettlebell should reach about shoulder height, and your body should make a straight line from head to heels.

Muscles worked

Target

Gluteus Maximus

Synergists

Hamstrings، Adductor Magnus، Quadriceps، Soleus، Erector Spinae، Trapezius، Deltoids، Serratus Anterior، Pectoralis Major، Rectus Abdominis، Obliques، Latissimus Dorsi