LiftSetsLiftSets / Exercises / Kettlebell Swing (Two-Hand)
Kettlebell Swing (Two-Hand)
Works the glutes. Helped by the hamstrings, lower back, shoulders and forearms.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
gluteshamstringslower backshouldersforearms
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 3-6 |
| Muscle size | 6-10 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | Kettlebells |
|---|---|
| Level | Intermediate |
What to think about
- It's a hip snap, not a squat.
- Arms are ropes, the bell floats.
- Breathe out hard at the top.
How to do it
- Stand with the bell a foot in front of you, hinge and grip it with both hands.
- Hike it back between your legs with a flat back.
- Snap your hips forward and let the bell float to chest height. Your arms are ropes.
- Let it fall back into the hinge and repeat. Conditioning: nothing to failure.
Other exercises for the glutes
- Barbell Glute Bridge
- Barbell Hip Thrust
- Butt Lift (Bridge)
- Glute Kickback
- One-Legged Cable Kickback
- Pull Through
- Single Leg Glute Bridge
Track it in LiftSets
Log Kettlebell Swing (Two-Hand) with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store