• Mel Heng

Legends - 29 July 2021

Updated: Aug 31, 2021


3sets of:

10 Sit-ups/crunches

10sec High plank holds


The Kettlebell Swing


3 rounds of:

9 Kettlebell Swing

300m Farmers Walk

What is a Kettlebell Swing?

Kettlebell swings are a full body movement that puts focus on building the posterior chain.

The hips and legs generate the force of the movement, which is then transferred through the arms and into the kettlebell. The midline must remain stable throughout the movement.

Why should I Kettlebell Swing?

The Kettlebell Swing is a useful exercise to help build core stability, dynamic balance, and your aerobic capacity. They can be used for high-rep volume, low-rep volume, and interval training. They are also one of the few exercises that you can use for targeting many different muscle groups in your body which is why it is so beneficial.


1. Start in a standing position with feet slightly wider than shoulder-width apart

2. Lower yourself into a quarter squat - think "hinging" with the hip, as you reach to the floor to grab the kettlebell

3. Maintain tightness in your midline

4. Keep the arms straight at all times!

5. With your glutes and hamstrings turned on and your core engaged, you will then use the power from your legs and hips to drive the kettlebell up, finishing with the knees and hips locked out (this is for an American Kettlebell Swing. The Russian Kettlebell swing ends at eye-level)

6. Hinge your hips back to bring the kettlebell down and begin your next rep. Remember to keep your arms locked out to get into that flow!

7. Repeat 8-10 times for 3 to 5 rounds!

Source: CrossFit Invictus, Kettlebell Swings Explained

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