Exercises / Intermediate
Kettlebell swing
- Lumbar
- Glutes
- Hamstrings
- Anterior Deltoid
- Lower Chest
- Upper Chest
- Quadriceps
- Upper Trapezius
Available on Calisteniapp for iOS and Android.
- Level
- Intermediate
- Muscles
- 8
- Equipment
- Kettlebell
01 / Steps
How to do it
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.
02 / Muscles
Muscles worked
Lumbar
Glutes
Hamstrings
Anterior Deltoid
Lower Chest
Upper Chest
Quadriceps
Upper Trapezius
03 / Skills
What it trains
How demanding this exercise is for each physical ability.
- Strength15
- Explosivity15
- Technique40
- Cardio30
- Mobility20
Sessions
Sessions with this exercise
Calisteniapp workouts that include this movement.
Intermediate
Kettlebell Hell
Triceps ∙ Anterior Deltoid ∙ Glutes ∙ Hamstrings
13 min · 7 exercises
Beginner
Kettlebell Starters
Lumbar ∙ Glutes ∙ Hamstrings ∙ Anterior Deltoid
11 min · 6 exercises
Intermediate
Kettlebell Shoulders Intermediate
Triceps ∙ Anterior Deltoid ∙ Upper Chest ∙ Upper Trapezius
27 min · 4 exercises
Beginner
Kettlebell Shoulders Beginner
Triceps ∙ Anterior Deltoid ∙ Upper Chest ∙ Upper Trapezius
21 min · 4 exercises
Intermediate
Brawny Kettlebell Intermediate
Triceps ∙ Anterior Deltoid ∙ Upper Chest ∙ Upper Trapezius
34 min · 5 exercises
Intermediate
Canary Kettlebell
Biceps ∙ Lats ∙ Rear Deltoid ∙ Lower Trapezius
35 min · 5 exercises
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Variations and exercises that train similar muscles.
IntermediateStraddle split
Hip Flexors ∙ Quadriceps
IntermediateHigh bar squat
Glutes ∙ Quadriceps ∙ Hamstrings
BeginnerShoulder raises in pike push-ups
Anterior Deltoid ∙ Serratus ∙ Upper Chest
IntermediateWeighted handstand push-ups with assistance
Triceps ∙ Anterior Deltoid ∙ Upper Chest
IntermediatePike push-ups
Triceps ∙ Anterior Deltoid ∙ Upper Chest
BeginnerIsometric femoral bridge with elevation
Glutes ∙ Hamstrings