Kettlebell Overhand Grip Swing Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Kettlebell
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Pectoralis Major Clavicular Head, Biceps Brachii, Soleus, Serratus Anterior, Deltoid Lateral, Deltoid Anterior, Gastrocnemius, Hamstrings, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 8
- Alternate Names
- Kettlebell Swing
How to: Kettlebell Overhand Grip Swing
- Start with feet shoulder-width apart, holding the kettlebell with both hands.
- Hinge at the hips, keeping your back straight while swinging the kettlebell between your legs.
- Drive your hips forward to swing the kettlebell up to chest height, keeping your arms relaxed.
- Let the kettlebell swing back down and repeat for the desired repetitions.
Common Mistakes
- Leaning too far forward instead of keeping a neutral spine.
- Swinging the kettlebell too high instead of chest height.
- Not fully engaging the hips and glutes during the swing.
Modifications
- Use a lighter kettlebell to start and focus on form.
- Perform swings at a slower pace if you're new to the movement.
Tips
- Keep your core engaged throughout the swing.
- Ensure your knees don't extend over your toes during the motion.
- Use your hips to generate power, not your arms.
Kettlebell Overhand Grip Swing Alternatives
Tags
kettlebell
glutes
strength
hamstrings
lower body
intermediate