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Technique

  1. Stand with feet more than shoulder-width apart and hold a kettlebell by the horns by your side.
  2. Swing it upward towards the space between the opposite shoulder and your ear.
  3. When it gets there, stop the kettlebell movement with the other hand.
  4. Then swing it down between your legs and hinge at the hips to let the kettlebell go behind your legs to grab it with the other hand.
  5. You are now back to the starting position, but with the kettlebell in the other hand; perform to same movements for that side.
  6. Keep going through the movements, alternating between each side.

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Form tips

  • Be careful to keep the back straight, especially when hinging forward to pass the kettlebell behind your leg.
Logging: Weight used on one side. Each repetition involves working both sides.

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Muscles

Strength

Primary

  • Neck
  • Back
  • Shoulders
  • Biceps
  • Forearms
  • Serratus anterior
  • Obliques
  • Spine

Secondary

  • Chest
  • Upper trapezius
  • Levator scapulae
  • Biceps brachii (short head)
  • Brachialis
  • Brachioradialis
  • Lower trapezius
  • Serratus anterior
  • Anterior deltoid
  • Middle deltoid
  • External oblique
  • Internal oblique
  • Longissimus thoracis
  • Iliocostalis

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Equipment

Kettlebell
Kettlebell

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Appears in

Other disciplines
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Elbowflexion
Shoulderelevationflexion upward
trains stretches
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Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.