Kettlebell Side Swing
The kettlebell side swing develops your abdominal muscles' ability to resist rotation while generating power in the lateral direction.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Stand with your feet wider than shoulder-width apart with the kettlebell in front of your feet, hinge slightly at the hips, and brace your core.
- 02
Grip the kettlebell with one hand and swing it back between your legs, keeping your wrist neutral.
- 03
Drive your hips forward explosively and guide the kettlebell to the side of your body to about chest height. Let your arm act like a rope without actively lifting your shoulder.
- 04
Lower the kettlebell under control and return it between your legs. On the next repetition, let it travel to the opposite side and keep your torso as still as possible.
- 05
Repeat with a steady rhythm and finish the set by lowering the kettlebell to the floor under control.
How to get started at the gym
§ 03 · SisuLiftKettlebell Side 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
Use ChatGPT? Add SisuLift there and ask for a training program or an exercise guide right in the chat. Open SisuLift in ChatGPT
Tips
§ 04 · TipsKeep your core tight and let your hips generate the power. Do not rotate your shoulders with the movement. Choose a kettlebell that allows you to maintain a controlled range of motion and a neutral spine throughout the exercise.
The kettlebell side swing develops your abdominal muscles' ability to resist rotation while generating power in the lateral direction.
More exercises: Abs
§ 05 · Same muscles
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