This exercise involves swinging a kettlebell between the legs and up to shoulder height, using the momentum generated by the hips and legs. It primarily targets the glutes, hamstrings, and lower back, while also engaging the core and shoulders.
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 posture and balance
- Low impact exercise
- Can be done with minimal equipment
- Burns a high number of calories
- Can be modified for different fitness levels
How to perform
- Stand with your feet shoulder-width apart and place the kettlebell on the ground in front of you.
- Bend your knees slightly and hinge at the hips to grab the kettlebell with both hands.
- Engage your core and swing the kettlebell back between your legs.
- Drive your hips forward and swing the kettlebell up to shoulder height, keeping your arms straight.
- Allow the kettlebell to swing back down between your legs and repeat for desired number of reps.
- When finished, gently place the kettlebell back on the ground in front of you.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Abs
Secondary
Shoulder
Primary
Back
Primary