Kettlebell Swing
Kettlebell Swing
Targeted Muscle Groups
Primary Muscles:
- Hamstrings:
- Glutes:
- Lower Back (Erector Spinae):
Secondary Muscles:
- Core Muscles:
- Shoulders (Deltoids):
- Forearms:
Equipment Needed
- Kettlebell:
- Workout Mat (Optional):
Step-by-Step Guide: How to Do the Kettlebell Swing
Step 1: Setup
- Position the Kettlebell:
- Grip the Kettlebell:
Step 2: Starting Position
- Prepare for the Swing:
Step 3: Execution
- Swing the Kettlebell:
- Return to Starting Position:
Step 4: Complete Repetitions
- Perform Reps:
Recommended Reps and Sets
- Beginners:
- Intermediate:
- Advanced:
Pro Tips for Success
- Engage Your Core:
- Use Your Hips:
- Maintain a Flat Back:
- Control the Movement:
Common Mistakes to Avoid
- Using Excessive Weight:
- Rounding the Back:
- Overusing the Arms:
- Lack of Hip Drive:
Kettlebell Swing