Functional
Kettlebell Swing
Kettlebell swing
Video
Execution (step by step)
1
Feet shoulder-width apart, kettlebell between your feet.
2
Push your hips back -- hinge movement, not a squat.
3
Explosively drive hips forward.
4
The kettlebell floats up -- back and arms are passive.
5
Keep your core tight throughout the entire movement.
Muscles
Primary
gluteshamstrings
Supporting
coreshoulderslats
Programming
| Strength | 5 sets x 10-15 reps |
| Hypertrophy | 3-4 sets x 15-20 reps |
| Endurance | Tabata: 20 sec on, 10 sec off, 8 rounds |
Alternatives
A custom plan via WhatsApp
Steev creates a training plan for you, chooses the right exercises and adjusts it based on your progress -- without downloading an app.
→ Try Steev free for 5 days