Kettlebell Swing
How to do it
- Stand feet slightly wider than shoulders, kettlebell on the floor about a foot in front of you.
- Hinge down, grip the handle with both hands, and hike the bell back between your legs.
- Snap your hips forward hard - the bell floats up to chest height on its own.
- Let it swing back down, hinging as it passes your legs.
- This is a hip snap, not a front raise. If your shoulders are burning, you are lifting it with your arms.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Glutes 85%
- Hamstrings 80%
- Lower back / erectors 55%
- Forearms 40%
- Abs 35%
- Mid-back / traps 30%
- Quads 20%
Other ways to train this
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Romanian Deadlift
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Dumbbell Stiff-Leg Deadlift
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Good Morning
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Smith Machine RDL
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Conventional Deadlift
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Cable Pull-Through
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Back Extension
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Single-Leg Romanian Deadlift
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Band Good Morning
-
Sumo Deadlift
Photos and form cues from free-exercise-db, released into the public domain.
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