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Kettlebell Swing With Flip To Squat
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Kettlebell Swing With Flip To Squat is a full-body workout that targets the muscles along the posterior chain (back of the body). The main targeted muscles include glutes, hamstrings, spinal erectors, and muscles of the upper back.
Exercise Instructions
-
Step 1
Hold a kettlebell with both hands, palms facing you, and feet slightly wider than shoulder-width apart. Let your arms hang down in front of your body so that the kettlebell hangs between your legs. Lower yourself into a squat and lift the kettlebell up while standing. -
Step 2
At the top of the swing, release the kettlebell from your grip, turning it over in your hands. Allow the kettlebell to complete one full revolution before lifting it. -
Step 3
Holding the kettlebell by the base, do a full squat, holding the kettlebell in front of your chest. Return to the starting position and return the kettlebell to the starting position.
Muscle Groups
Kettlebell Swing With Flip To Squat targets Abs, Glutes, Hamstrings as seen below.
Exercise Tips
- Try not to round your back or tilt your torso forward. Instead, keep your back straight throughout the movement.
- Make sure you complete the rep and contract your glutes at the top of the movement.
- Keep your eyes on the kettlebell. Watch him throughout the movement.
Kettlebell Swing
Intermediate
Sumo Squat Swing
Beginner
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