This exercise involves swinging a kettlebell from between the legs up to shoulder height, using a hip hinge movement. It targets the posterior chain muscles, including the glutes, hamstrings, and lower back, as well as the shoulders and core. It can be used for strength and conditioning purposes.
Type
Strength
Equipment
Kettlebell
Difficulty
Intermediate
Key Benefits
- Full body workout
- Improves cardiovascular endurance
- Increases strength and power in the hips, glutes, and core
- Improves grip strength
- Low impact exercise
- Can be done with minimal equipment
- Burns a high number of calories
- Improves posture and balance
How to perform
- Stand with your feet shoulder-width apart and place the kettlebell on the ground in front of you.
- Bend your knees and hinge at the hips to grab the kettlebell with both hands.
- Swing the kettlebell back between your legs, keeping your arms straight and your back flat.
- Drive your hips forward and swing the kettlebell up to shoulder height, using the momentum to lift the weight.
- As the kettlebell reaches the top of the swing, squeeze your glutes and engage your core to maintain control.
- Allow the kettlebell to swing back down between your legs, keeping your arms straight and your back flat.
- Repeat the movement for the desired number of reps.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Shoulder
Primary
Forearms
Primary
Abs
Primary
Lower Back
Primary