GlutesIntermediate
Kettlebell Swing
A two-hand ballistic hinge where the kettlebell is swung from between the legs to chest height by a powerful hip snap. It trains posterior-chain power and conditioning.
Primary muscles
- Glutes (Gluteus Maximus)
- Hamstrings
Secondary muscles
- Lower Back (Erector Spinae)
- Traps (Trapezius)
- Forearm Flexors
- Abs (Rectus Abdominis)
- Lats (Latissimus Dorsi)
- Cardiovascular System
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.