Kettlebell Atlas Swing
The kettlebell Atlas swing emphasizes core bracing and power transfer from the hips to overhead.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Stand with your feet hip- to shoulder-width apart and place the kettlebell between your feet. Brace your core and keep your spine neutral.
- 02
Grip the kettlebell by the horns with both hands and pull it back between your legs by hinging at the hips.
- 03
Drive your hips forward explosively and swing the kettlebell up from the front of your body to overhead with straight arms. Keep your shoulder blades under control and your core braced.
- 04
Lower the kettlebell back down under control and let it return between your legs for the next repetition. Maintain the hip hinge and rhythm.
How to get started at the gym
§ 03 · SisuLiftKettlebell Atlas Swing is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 04 · TipsKeep the movement driven by hip extension. Do not lift the kettlebell with your arms or hyperextend your lower back at the top. Keep your gaze forward and allow the kettlebell to travel in a clear arc without hitting your head.
The kettlebell Atlas swing emphasizes core bracing and power transfer from the hips to overhead.
More exercises: Abs
§ 05 · Same muscles
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