Intermediate
Stepout Swing
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Stepout Swing targets the muscles along the back of your body. It specifically targets the glutes, hamstrings, spinal erectors, and upper back muscles.
Exercise Instructions
-
Step 1
Stand with your feet together and hold the kettlebell with both hands in front of your thighs. -
Step 2
Step to the side with one foot. With your knees slightly bent, push your hips back and swing the kettlebell back and between your legs. -
Step 3
Stretch your hips forward as you stand up. Let the bell come up and quickly return the leg to the starting position.
Muscle Groups
Stepout Swing targets Abs, Glutes, Hamstrings, Quads, Shoulders as seen below.
Exercise Tips
- Do not squat while swinging the kettlebell. The movement should be in the hips.
- Do not use your hands to lift the kettlebell. The movement must be generated by the thrust of the hip.
- When you swing the kettlebell between your legs, you should feel tension in your hamstrings and glutes.
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