According to Joyner, kettlebell swings are an awesome whole-body exercise that targets predominantly — but not only — the posterior chain of the body, and helps improve your balance too.
Muscles worked: a kettlebell swing utilizes your hamstring and glutes as you hinge your hips forward and back, your core for body stabilization, and your back and shoulders (including the traps, delts, and rhomboids) as you lift the kettlebell.
- Start with your feet slightly wider than shoulder-width apart, and a kettlebell or dumbbell in both hands. Use a challenging weight. (How to find the right weight, here.)
- Hinge forward at the hips, bringing your chest forward and swinging the kettlebell between your legs.
- Drive through your heels to swing the kettlebell in front of you to chest height.
- Lower the kettlebell with control, hinging forward at the hips and moving directly into your next swing. Repeat for 10 reps.
