A lot of people are intimidated by kettlebell swings. However, when they are done correctly they are very safe and are a great exercise that target a lot of muscles.
If you haven't done these before start with lighter weight and focus on getting the form down. Take a look at the instructions and video below!
Instructions:
- Stand with feet shoulder-width apart, toes pointed out, and knees slightly bent; look straight ahead.
- Hold the kettle bell between your legs using a twohanded, overhand grip
- Keeping the arch in your lower back, bend your hips back until the kettlebell is between and behind your legs; squeeze your glutes to extend your hips and swing the weight up
- Let the weight swing back between your legs as you bend your hips and slightly bend your knees; if it hits you in the butt, you’re doing it right.
- Extend your hips and knees to reverse the momentum as your immediately begin the next rep
- Complete three to four sets of 12-20 repetitions
Muscles worked
- Hips
- Glutes
- Hamstrings
- Lats
- Shoulders
Looking for more great leg workouts? Check out our exercise library for our full list.
