Kettlebell Swing
Gym Exercise Card
Equipment
The kettlebell swing is a dynamic exercise that targets lower body and core strength, while also improving cardiovascular fitness. It involves a powerful hip hinge movement, propelling the kettlebell through a wide arc. This exercise effectively engages multiple muscle groups for a full-body workout.
How to do it
- Stand with feet shoulder-width apart, holding a kettlebell with both hands.
- Hinge at the hips, slightly bending knees, and swing the kettlebell back between your legs.
- Explosively drive your hips forward, swinging the kettlebell up to shoulder height.
- Control the descent by hinging at the hips as the kettlebell swings down.
- Repeat the motion in a steady, controlled rhythm.
Muscles worked
Primary Erector Spinae Gluteus Maximus Hamstrings Quadriceps
Secondary Deltoid Anterior Obliques Rectus Abdominis Trapezius Lower Fibers
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