This exercise involves swinging a kettlebell around the body in a circular motion, passing it from one hand to the other behind the back. It targets the core, shoulders, and arms while also improving coordination and grip strength.
Type
Strength
Equipment
Kettlebell
Difficulty
Intermediate
Key Benefits
- Improves mobility and flexibility in the shoulders and upper back
- Increases blood flow and circulation in the targeted muscles
- Strengthens the muscles in the arms, shoulders, and upper back
- Helps to improve grip strength and wrist stability
- Can be used as a warm-up exercise before more intense workouts
- Can be modified to increase or decrease the difficulty level
How to perform
- Stand with your feet shoulder-width apart and hold the kettlebell with both hands in front of your body.
- Swing the kettlebell around your body in a circular motion, passing it behind your back and then back to the front.
- As you swing the kettlebell, keep your core engaged and your arms straight.
- Repeat the circular motion in the opposite direction.
- Continue to alternate directions for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Abs
Primary
Lower Back
Primary
Shoulder
Primary
Back
Primary
Biceps
Primary
Triceps
Primary
Forearms
Primary
Hamstrings
Primary
Glutes
Primary