hinge Pattern
Kettlebell Swing
Primary Targethamstrings
Equipmentgym / dumbbells
SETUP & EXECUTION
Initial Phase
- 01KB on floor in front of you.
- 02Hike pass the KB between legs.
- 03Back flat.
Movement Phase
- Explosively snap hips forward.
- Propel KB to chest height (arms are just ropes).
- Let KB swing back between legs.
Form Deviation Analysis
- ×Squatting instead of hinging.
- ×Lifting with shoulders/arms.
- ×Rounding back at bottom.
Safety Protocols
Contraindicationsback pain