Target Muscles
| Basic Muscle Groups |
|---|
| Hamstrings (Main Target) |
| Glutes |
| Lower-back |
| Advanced Muscle Groups |
|---|
| Semitendinosus |
| Biceps-femoris |
| Glutes |
| Erector-spinae |
Difficulty
Steps
Start in a standing position with feet shoulder-width apart and a kettlebell on the floor slightly in front of you.
Bend at the hips and knees to grasp the kettlebell with both hands, keeping your back flat and chest up.
Drive through the heels to swing the kettlebell up to chest height, keeping arms straight and using the momentum from the hips.
Allow the kettlebell to swing back between your legs as you hinge at the hips, then immediately drive through the hips to swing it forward again.
Continue the swinging motion for the desired number of repetitions.
Benefits
The kettlebell swing is a powerful exercise that targets the hamstrings, glutes, and lower back. It builds strength, power, and endurance while also improving hip mobility and explosiveness.
Equipments
