The kettlebell swing is a dynamic full-body exercise in which the kettlebell is swung forward from the hips. It primarily trains the posterior muscle chain (legs, buttocks, back) and improves explosive strength and endurance.
Exercise
Kettlebell Swings
Type: Universal
Rest: 180s
Equipment: Kettlebell
Tutorial
No tutorial available.
Tip
In the kettlebell swing, it is crucial that the movement comes from the hips and not from the arms. The arms merely guide the ball, while the actual force comes from an explosive extension of the hips. The back remains neutral and straight throughout - neither rounded nor excessively hollow. To stabilize the spine, the buttocks and torso should be actively tensed. The knees only bend slightly, as the swing is not a squat but a hip hinge movement. The kettlebell should be brought up to a maximum of chest height in a controlled manner without pulling it upwards with the shoulders or arms.
Muscle groups
Primary
Gluteus Maximus
Secondary
Back extensor
Thighs (hamstrings)
Tertiary
Abs
Equipment
Kettlebell
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