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
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Triceps ∙ Quadriceps ∙ LowerChest ∙ UpperChest
Shoulder extensions on the bar
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UpperChest ∙ AnteriorDeltoid
Bulgarian dips on rings
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Triceps ∙ ExternalRotators ∙ LowerChest
Human flag
Advanced
Obliques ∙ Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Lats ∙ UpperChest ∙ UpperTrapezius ∙ Triceps
Deep squat
Intermediate
Quadriceps ∙ Glutes ∙ Hamstrings
