Kettlebell Swing

Muscles involved

GlutesHamstringsQuadriceps

How to do it

1. Stand with your feet slightly wider than your shoulders, holding a kettlebell in front of your hips. 2. Slightly bend your knees and swing the kettlebell backward between your legs. 3. Propel the kettlebell forward in an arc, extending your hips and legs. 4. Elevate the kettlebell until your arms surpass parallel to the floor and repeat.

Equipment required

Pesas rusas

Muscles worked

MaleFemale

muslos en general

Tips

- The impulse should come from an explosive hip movement, not from your arms. - Keep your back straight and your core firm during the entire swing. - The kettlebell should not go higher than shoulder level to maintain proper technique.

Difficulty