Type: Power & Conditioning
Primary Muscles: Glutes, Hamstrings, Core
Secondary Muscles: Lower Back, Shoulders
Exercise Key Form:
1. Stand with feet hip-width apart, holding a kettlebell with both hands.
2. Hinge at the hips and let the kettlebell swing between your legs.
3. Thrust your hips forward to drive the kettlebell up to chest height.
4. Allow the kettlebell to swing back down, controlling the descent with your hips.
5. Repeat in a smooth, continuous motion, keeping arms relaxed.
NASM-CPT Tip: The power comes from your hips, not your arms. Focus on explosive hip extension for maximum efficiency.
Why This Exercise Is Important: Builds explosive power, strengthens the posterior chain, and improves cardiovascular endurance. Great for fat loss and athletic performance.
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