Kettlebell swing
Lumbar - Glutes - Hamstrings - Anterior deltoids - Lower chest - Upper chest - Quadriceps - Upper trapezius
- Standing with a kettlebell gripped by the handle.
- Use a small hip flexion to rock and lift it up to the height of your face, with arms fully extended.
- Allow the weight to drop between your legs and use the rebound to perform the next repetition.
- Try not to bend your legs too much.
Routines
Kettlebell Hell
Advanced
Shoulders ∙ Chest ∙ Trapezius ∙ Buttocks ∙ Legs ∙ Lumbar
Kettlebell Starters
Beginner
Lumbar ∙ Buttocks ∙ Legs ∙ Shoulders ∙ Quadriceps ∙ Chest
Kettlebell Shoulders Intermediate
Intermediate
Shoulders ∙ Chest ∙ Trapezius ∙ Triceps ∙ Back ∙ Biceps
Kettlebell Shoulders Beginner
Beginner
Shoulders ∙ Chest ∙ Trapezius ∙ Triceps ∙ Back ∙ Biceps
Brawny Kettlebell Intermediate
Intermediate
Shoulders ∙ Trapezius ∙ Chest ∙ Triceps ∙ Lumbar ∙ Biceps
Canary Kettlebell
Intermediate
Buttocks ∙ Legs ∙ Quadriceps ∙ Shoulders ∙ Trapezius ∙ Lumbar
You may also like
Deep handstand push-ups
Advanced
Triceps ∙ AnteriorDeltoid ∙ UpperChest ∙ Serratus ∙ UpperTrapezius
Advanced tucked planche
Intermediate
Triceps ∙ AnteriorDeltoid ∙ UpperChest
Supine muscle up
Advanced
Biceps ∙ Triceps ∙ Lats ∙ LowerChest
Isometric push-ups
Beginner
Triceps ∙ Abs ∙ LowerChest ∙ UpperChest
Bulgarian dips on rings
Intermediate
Triceps ∙ ExternalRotators ∙ LowerChest
Assisted pistol squat
Advanced
Quadriceps ∙ Glutes ∙ Hamstrings