This is an advanced level kettlebell swing that will help take your hip thrusting power to the next level.

WHO SHOULD USE THIS EXERCISE?

Gym rats working at an intermediate-advanced level that have already mastered the standard swing. Females should be able to swing a minimum of 16kg for ten repetitions, and males 24kg, without a resistance band, before moving on to this exercise.

WHICH MUSCLE GROUPS DOES A KETTLE BELL SWING WORK?

  • Hamstrings
  • Gluteus Maximus

KEY POINTS:

  • Keep your chest high, ass out, and core tight
  • Hold the kettle bell by the handle with both hands
  • Thrust your hips to swing the kettle bell towards the ceiling
  • Keep your bodyweight on your heels

 

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