Kettlebell Swing Pull

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The kettlebell swing pull workout is a targeted exercise that primarily focuses on the quads, glutes, lower back, and shoulders.

Using the kettlebell, this workout involves swinging the weight between the legs and then pulling it up to shoulder height.

While it also engages secondary muscles, the emphasis of this workout is on the main muscle groups for a more effective and efficient workout.

Stand with your feet shoulder-width apart, toes pointing slightly outward.
Hold the kettlebell with both hands, palms facing down, arms extended in front of you.
Bend at your hips, keeping your back straight, and lower the kettlebell between your legs.
Quickly reverse the movement, forcefully extending your hips and swinging the kettlebell up to chest level.
Allow the kettlebell to swing back down between your legs, keeping your arms straight.
Repeat steps 4 and 5 for the desired number of repetitions.

Start with a proper stance, feet shoulder-width apart, toes slightly turned out.
Hinge at the hips, keeping your back straight and chest up, while gripping the kettlebell with both hands.
Engage your quads and glutes as you explosively swing the kettlebell up to shoulder height.
Drive through your heels and squeeze your glutes at the top of the movement to activate your lower back and glutes.
Keep your shoulders pulled back and down, engaging your upper back muscles throughout the exercise.
Control the descent of the kettlebell, hinging at the hips, and repeat for the desired number of reps.