Home › Exercise Library › Kettlebell Swing

Kettlebell Swing

Primary target: Semitendinosus (半腱肌)

Demonstration

3D animation · looped · Vital Animations

Exercise Details

Equipment
Kettlebell
Sets & Reps
3-4 sets × 15-20 reps · rest 60 s
How to do it
Hips back and let the bell float back; snap the hips into extension so the bell 'pops' to chest height; glutes and abs tight at the top; absorb the fall smoothly.
Common mistakes
Lifting with the arms, squatting the swing, hyperextending at the top

Muscles Worked

SemitendinosusSemimembranosus

Other Exercises for the Same Muscle

Romanian Deadlift · Leg Curl (Toes-In Position) · Good Morning

See the Semitendinosus in the 3D anatomy tool →