Kettlebell Full Swing Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Kettlebell
- Body Part
- Hips, Shoulders
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Pectoralis Major Clavicular Head, Soleus, Serratus Anterior, Adductor Magnus, Deltoid Anterior, Hamstrings
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Kettlebell Swing
How to: Kettlebell Full Swing
- Stand with your feet shoulder-width apart, holding the kettlebell with both hands in front of you.
- Bend slightly at the knees and hinge at the hips while swinging the kettlebell between your legs.
- Drive through your hips to propel the kettlebell upwards, keeping your arms straight.
- Swing the kettlebell to shoulder height, then let it fall back down between your legs and repeat.
Common Mistakes
- Using excessive back instead of legs and hips for the swing.
- Not using enough momentum to drive the kettlebell.
- Overextending the knees.
Modifications
- Use a lighter kettlebell to begin with and gradually increase weight.
- Perform the swing in a seated position if balance is an issue.
Tips
- Engage your core throughout the movement.
- Ensure you maintain a neutral spine during the swing.
- Use a fluid motion to generate momentum without jerking.
Kettlebell Full Swing Alternatives
Tags
kettlebell
strength
hips
shoulders
core
glutes