Bodyweight Swing
Gym Exercise Card
Equipment
The bodyweight swing is a dynamic exercise that enhances cardiovascular endurance and targets multiple muscle groups. This movement mimics the kettlebell swing but uses your body weight, focusing on hip drive and promoting explosive power, making it a great conditioning tool.
How to do it
- Stand with feet shoulder-width apart, arms in front.
- Hinge at hips, bending knees slightly and swinging arms backward.
- Drive hips forward explosively, swinging arms upward.
- Keep core engaged throughout the movement.
- Repeat for desired repetitions, maintaining controlled motion.
Muscles worked
Primary Gluteus Maximus Hamstrings
Secondary Deltoid Anterior Erector Spinae Quadriceps Rectus Abdominis
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