Alternating Kettlebell Swing 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Hamstrings
Secondary Targets
Execution
Compound
Force Type
Hinge (Bilateral)
Required Equipment
Kettlebell
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Alternating Kettlebell Swing is a dynamic, full-body exercise primarily targeting the hamstrings while also engaging the lats as a secondary muscle group. Performed with a single kettlebell, it involves swinging the weight forward using a powerful hip hinge and leg drive, then transferring it from one hand to the other at chest level. This movement emphasizes explosive hip extension, posterior chain activation, and grip coordination, while maintaining a neutral spine and controlled rhythm throughout each swing.
How to Perform
Begin by standing with your feet a bit wider than shoulder-width, toes pointing slightly outward.
Position the kettlebell on the floor just ahead of you.
Hinge at the hips and slightly bend your knees, keeping your back straight and core engaged.
Grasp the kettlebell with one hand, ensuring your spine remains neutral and shoulders relaxed.
Propel the kettlebell forward by explosively extending your hips and driving through your legs.
When the kettlebell reaches chest height, smoothly transfer it to the other hand, keeping the motion controlled.
Allow the kettlebell to swing back naturally between your legs, maintaining tension in your posterior chain.
Continue swinging in a steady rhythm, alternating hands with each repetition while keeping your core tight and posture upright.
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Tips
Start each movement by driving power from your hips.
Maintain an upright spine with your chest lifted throughout the exercise.
Concentrate on smooth and controlled transitions when changing hands.
How Not to Perform
Do not round or arch your back during the swing.
Avoid lifting the kettlebell with your arms instead of driving with your hips.
Do not let your knees collapse inward; keep them aligned with your feet.
Avoid swinging the kettlebell too high overhead; control the height.
Do not rush the hand switch; maintain a steady rhythm.
Avoid leaning forward or letting your chest drop during the swing.
Do not use excessive weight that compromises form or control.
Avoid holding your breath; keep breathing consistently throughout the movement.
Do not let the kettlebell swing wildly between your legs; guide it with controlled motion.
Avoid locking your knees at the top of the swing; keep a soft bend for safety.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
