The kettlebell swing is a great compound exercise as it offers so many benefits. Primarily it targets your glutes, however, it also targets your hamstrings, back, core, shoulders, chest and even improves your grip strength.
It’s good for strengthening all the muscles that lead to a person having bad posture, so if you spend most of your day sitting at a desk, this is the ideal exercise to help prevent or cure long term slouching.
This exercise can either be performed in the gym or at home, the only piece of equipment you will need is the kettlebell. Remember before attempting any weighted exercise ensure you have good/correct form, done incorrectly it would be very easy to injure your lower back performing this exercise.
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How to Do a Kettlebell Swing
- Begin the Kettlebell Swing by standing with your feet shoulder width apart, have the kettlebell positioned on the floor between your feet.
- Squat down and pick up the kettlebell using both hands
- Stand up straight, let it hang between your thighs. Arms fully extended
- With a slight bend in the knees and a firm grip, hinge your hips backwards
- Like a pendulum, use the momentum and weight, allowing the kettlebell to swing between your legs
- When your forearms hit the tops of your thighs and the kettlebell starts coming forwards thrust your hips, producing more momentum, sending the kettlebell upwards
- When it is around chest height, lock out your legs and engage your glutes
- At the top of the arc the kettlebell should feel weightless, before it swings back down
- Bend your knees slightly as it swings behind your legs
For more of a challenge, alternate between one arm swings or increase the weight. Ensure you use correct form with a neutral spine.