Kettlebell Banded Swing Exercise Guide
Exercise Profile
- Target
- Hips
- Equipment
- Kettlebell
- Body Part
- Hips
- Primary Muscle
- Hips
- Secondary Muscles
- Hamstrings, Glutes, Quadriceps, Adductor Magnus, Deltoid Anterior, Pectoralis Major Clavicular Head
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 7.5
- Alternate Names
- Kettlebell Swing with Bands
How to: Kettlebell Banded Swing
- Attach a resistance band to the base of a sturdy object and loop it around the kettlebell.
- Stand with feet hip-width apart, holding the kettlebell with both hands.
- Hinge at the hips, slightly bend the knees, and let the kettlebell swing between your legs.
- Thrust your hips forward, swinging the kettlebell upward to shoulder level.
- Control the downward swing and repeat.
- Perform for the desired number of repetitions.
Common Mistakes
- Using the back instead of the hips to lift.
- Not maintaining tension in the band throughout the movement.
- Allowing the knees to cave in during the swing.
Modifications
- Use a lighter kettlebell to start.
- Perform the swing without the band for a reduced intensity.
Tips
- Keep your back flat while swinging the kettlebell.
- Focus on using your hips to propel the kettlebell.
- Ensure the band is secured around the kettlebell for proper resistance.
Kettlebell Banded Swing Alternatives
Tags
kettlebell
strength
glutes
hamstrings
swing
legs