Kettlebell Swing
Exercise targeting glutes, ischio, lower back.
Exercise targeting glutes, ischio, lower back.
Overview
Targeted muscles: glutes, ischio, lower back.
Equipment: Kettlebell.
Execution
- Pieds plus larges que les épaules, KB entre les jambes
- Hip hinge : pousser les hanches en arrière, KB entre les jambes
- Extension explosive des hanches, le KB monte par inertie (pas les bras)
- Bras tendus, contract les fessiers en haut (KB à hauteur d'épaules)
- Laisser redescendre le KB entre les jambes, absorber avec les hanches
Targeted muscles
- glutes
- ischio
- lower back
Sets and reps
5×15-20 ou 30 sec on / 30 sec off × 10
Common errors
- Soulever avec le dos
- squatter au lieu de hip hinge
Medical Disclaimer
The information presented in this article is provided for educational and informational purposes only. It does not constitute medical advice, diagnosis, or treatment prescription. If in doubt, always consult your physician or a qualified healthcare professional. The techniques described do not replace conventional medical treatment.
Diagrams and illustrations
Targeted muscles — Kettlebell Swing
glutes, ischio, lower back