Glossary - K

Kettlebell Swing

Muscle Groups: Glutes, Hamstrings, Core

Description: Stand with feet shoulder-width apart and hold a kettlebell with both hands. Slightly bend your knees and swing the kettlebell back between your legs by hinging at the hips. Thrust your hips forward to swing the kettlebell up to shoulder height. Keep your arms relaxed and let the hip movement do the work.

Pro Tip: The power should come from the hips, not the arms. Focus on keeping your back straight to avoid injuries.

Knee Tucks

Muscle Groups: Abs

Description: Sit on a bench, lean back slightly, and lift your legs. Draw your knees towards your chest and extend your legs back out without letting them touch the ground. Keep the movement controlled to maintain tension in your abdominal muscles.

Pro Tip: Keep your core engaged and avoid leaning your upper body too far back for better control during the exercise.

Kettlebell Goblet Clean

Muscle Groups: Quadriceps, Glutes, Core

Description: Hold a kettlebell in front of you and use a quick hip thrust to bring it into an upright position in front of your chest. The hip movement should be the main force driving the kettlebell upwards.

Pro Tip: Practice the movement slowly to ensure the kettlebell is positioned correctly before increasing speed.