Kettlebell Swings Workout | EPIC Hybrid Training

Kettlebell swings are a great exercise to strengthen your body and burn some serious fat. It works your hamstrings, glutes, and core, which will improve your other lifts like the squat and deadlift.

 

Level 1 Kettlebell Single Arm Swing: Keeping a neutral spine grab a kettlebell in one hand, swing the bell forward to shoulder height by thrusting the glues forward. keep the shoulder blade retracted the whole time.

 

Level 2 Holding 1 kettlebell in each hand, swing both bells back keeping both thumbs facing forward. Thrust the hips forward allowing the bells to swing to shoulder height keeping the thumbs forward.

 

Kettlebell Swings Muscles Worked:

Glutes

Hamstrings

Quadraceps

Erector Spinae

Quadratus Lumborum

Multifidus

Transverse Abdominus

Internal/External Obliques

Middle/Lower Trapezius

Rhomboids



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