Strength

Single Kettlebell Swing To Squat

The Single Kettlebell Swing to Squat boosts strength, flexibility, and balance while targeting glutes, legs, and core. This full-body exercise stimulates the heart rate and enhances endurance.

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Single Kettlebell Swing To Squat instructions

Step-by-step instructions

Stand tall, feet hip-width apart, grip the kettlebell handle with both hands.

Bend your knees slightly, then hinge at your hips to swing the kettlebell between your legs.

Stand back up, keep your core tight and swing the kettlebell upward to chest level.

At the top of the swing, transition into a squat by bending your knees and lowering your hips.

Press through your heels to stand back up, then let the kettlebell swing down between your legs again to start the next rep.

Stand tall, feet hip-width apart, grip the kettlebell handle with both hands.

Bend your knees slightly, then hinge at your hips to swing the kettlebell between your legs.

Stand back up, keep your core tight and swing the kettlebell upward to chest level.

At the top of the swing, transition into a squat by bending your knees and lowering your hips.

Press through your heels to stand back up, then let the kettlebell swing down between your legs again to start the next rep.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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