Kettlebell Swing
Main muscle: Shoulders
Other muscles: Quads, Calves
Equipment: kettlebells
Mechanics type: compound
Fitness level: intermediate
Category: Cross-training

Step by step

  1. Shoulder width (or slightly wider) stance
  2. Hips descend back and down, but abowe the knees
  3. Lumbar curve maintained
  4. Kneed in line with toes
  5. Hips and legs extend rapidly, driving the kettlebell overhead
  6. Heels down until hips and legs extend
  7. Arms remain straight
  8. Arms pull the kettlebell to over the middle of the foot
  9. Hips sit back in a partial squat as the bell descends to begin next rep