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Swing RDL Back-Chain Trial
Beginner 38 min

Swing RDL Back-Chain Trial

Calories

300 kcal

Equipment

Kettlebell, Smith Machine, Weight Plate, Hyperextension Bench, Ankle Weight

Intensity

—

Focus

Glutes, Hamstrings, Quads, Lower Back, Hip Flexors

Workout Exercises

1

Kettlebell Swing

8 min

Kettlebell Glutes

Description

A classic hip-hinge power exercise that trains the glutes, hamstrings, and core while driving the kettlebell with explosive hip extension (not a squat or arm lift). Great for conditioning and posterior-chain strength.

How to perform

  1. Step 1

    Step 1

    Stand tall with your feet about shoulder-width apart and grip the kettlebell handle with both hands. Hinge your hips back until you feel your hamstrings load, keeping a neutral spine and your arms long like ropes. Let the kettlebell hang between your legs, close to your body, and keep your chest proud.

  2. Step 2

    Step 2

    Stand tall and snap your hips forward hard, squeezing your glutes to drive the kettlebell up. Let your arms stay straight as the bell floats to about chest height. Keep your ribs down and avoid leaning back at the top.

  3. Step 3

    Step 3

    Let the kettlebell fall naturally and hinge your hips back to catch it between your legs. Keep the bell close to your body and your spine long and neutral. Repeat the hip snap and hinge rhythm smoothly for your set.