Kettlebell Swing
What is this machine?
Kettlebell Swing on vapailla painoilla tehtävä liike, joka kuormittaa ensisijaisesti Glutes.
Liikkeessä työskentelevät myös Keskivartalo.
An exercise with free weights demands more stabiliser muscles and balance than the equivalent machine exercise.
Key facts
Primary muscleGlutes
Secondary musclesKeskivartalo
Equipmentvapaat painot
Movement patternlower body
Difficultyintermediate
Video📱 Luio
Instructions and video are in the app
This page tells you what the machine is. Step-by-step instructions, common mistakes and a video of the movement are in the Luio app — the video shows the range of motion that text cannot describe.
Open in the app⚠️ Most common mistake: Squatting the bell up and down instead of hinging the hips back and snapping forward. Lifting the kettlebell with the arms and shoulders instead of letting the hips do the work. Rounding the lower back at the bottom, which puts the spine at risk under load. Hyperextending the lower back at the top of the swing instead of finishing with squeezed glutes.
💪 Where you should feel it: Mainly in the Glutes. The Keskivartalo assist.
Variations and alternatives
Same muscle and movement pattern with different equipment.
🏋️Standing Glute Machinekuntosalilaite
Bodyweight Alternating Lateral Lungekehonpaino
Bodyweight Alternating Reverse Lungeskehonpaino
Bodyweight Box Squatkehonpaino
Bodyweight Alternating Lateral LungekehonpainoBodyweight Alternating Reverse LungeskehonpainoBodyweight Box SquatkehonpainoTrain this exercise in Luio
Sets, weights and rest are logged automatically, and Luio suggests your next weight.
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