Kettlebell Swing

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The kettlebell swing is a dynamic workout that primarily targets the quads, glutes, and lower back.

Using a kettlebell, the exercise involves a hip hinge movement to swing the weight between the legs and up to chest level.

While it also engages secondary muscles, the focus remains on the targeted areas for an effective full-body workout.

Stand with your feet shoulder-width apart, toes pointed slightly outward.
Hold the kettlebell with both hands, palms facing inward, in front of your body.
Bend at your hips and knees, lowering the kettlebell between your legs.
Quickly reverse the movement, driving your hips forward and swinging the kettlebell up to chest height.
Allow the kettlebell to swing back down between your legs as you hinge at your hips.
Repeat the swinging motion, maintaining a fluid and controlled movement.

Start with a proper warm-up to activate your muscles and prevent injuries.
Stand with your feet shoulder-width apart, toes pointing slightly outward.
Hold the kettlebell with both hands, arms straight, and hinge at the hips.
Drive your hips forward explosively, using the power from your quads and glutes.
Keep your core engaged and maintain a neutral spine throughout the movement.
Finish the swing by squeezing your glutes and engaging your lower back muscles.