Kettlebell swing
May 12th, 2023 9:05 AM Mr. Q Categories: Warm up
Talk to your doctor. Caution and common sense should be used...as these are my experiences, and my unique situations. They may work for you or they may not. You may have different results. Please read our disclaimer.
Type:
Warm-upEquipment:
N/AKettlebell swing stretch is a dynamic exercise that combines a hip hinge movement with a kettlebell swing, which helps to loosen up the muscles in the hips, glutes, and hamstrings.
Proper form:
- Start by standing with your feet shoulder-width apart, toes pointed forward, and kettlebell placed on the floor between your feet.
- Hinge forward at the hips, reaching down to grab the kettlebell handle with both hands.
- Hike the kettlebell back between your legs while keeping your chest lifted and core engaged.
- Explosively extend your hips, driving the kettlebell forward and up to shoulder height.
- Allow the kettlebell to swing back down between your legs and repeat for the desired number of repetitions.
How to reduce the difficulty:
- Use a lighter kettlebell weight.
- Reduce the range of motion.
How to increase difficulty:
- Use a heavier kettlebell weight.
- Increase the range of motion.
Reps: Beginner: 2-3 sets of 10-12 reps. Intermediate: 3-4 sets of 12-15 reps. Advanced: 4-5 sets of 15-20 reps.
Estimated time for exercise: 10-15 minutes.
Body Group:
Full BodyMuscle Group(s):
Abdominals, Gluteus, HamstringMuscles used:
Primary:
Gluteus MaximusSecondary:
Hamstrings, Rectus AbdominisTertiary:
N/ADifficulty:
BeginnerTalk to your doctor. Caution and common sense should be used...as these are my experiences, and my unique situations. They may work for you or they may not. You may have different results. Please read our disclaimer.