RocketWorkout

Kettlebell Swings

Bodypart: Hamstrings | Glutes | Erector Spinae | Quads | Rhomboids | Trapezius | Deltoids | Latissimus dorsi | Abs | Forearms
Equipment: KettleBell

Kettlebell swings are great for your butt, legs, and lower back, Sims says. You can probably go heavy here, but she suggests nailing the technique with a lighter kettlebell before adding too much weight. To perform a swing with proper form, you have to "thrust your hips aggressively to get the kettlebell up, don't use your arms," Sims explains. And don't forget to squeeze your butt at the top!

  • Stand with your feet shoulder-width apart, gripping the top of the kettlebell handle with both hands.

  • Bend your knees slightly, then hinge forward at the hips to swing the kettlebell between your legs.

  • Stand back up; use the momentum from your hips to swing the weight to chest height.

Source: https://www.self.com/gallery/beginner-kettlebell-moves

Source: https://kettlebellsworkouts.com/teaching-points-for-the-kettlebell-swing/

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