Kettlebell Swing with Flip to Squat
- Primary muscles
- Quads, Glutes
- Secondary muscles
- Hamstrings, Traps
- Equipment
- Kettlebell
- Movement pattern
- Squat
Steps
- 1 Stand with your feet wide and toes pointed out, holding a kettlebell with both hands between your legs. Hinge at your hips, keeping your back straight, so the kettlebell hangs low.
- 2 Explosively extend your hips and knees to swing the kettlebell forward and up to chest height.
- 3 As the kettlebell reaches its peak, quickly transition your grip to hold the kettlebell by its horns at your chest. Immediately lower into a deep squat, keeping your chest up.
- 4 Drive through your feet to stand up from the squat, maintaining the kettlebell at your chest.
- 5 Hinge at your hips and allow the kettlebell to swing back between your legs, returning to the starting position.
