Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Glutes

Kettlebell Swing

KettlebellCompoundTakes some practice
Front
Back
Primary Secondary

Works

Glutes, Hamstrings

Also lower back, forearms

You need

Kettlebell

How to do itPictures · 3 steps
1Start
2Top
Main musclesAlso working
  1. 1Hike the bell back between your legs
  2. 2Snap your hips forward to float it
  3. 3Arms are ropes, not levers

Most common mistake

Squatting the swing and lifting with the arms.

Watch a demo

Good for

  • Top 10 for functional

Compare with

vs Trap Bar Deadliftvs Walking Lungevs Sandbag Lunge
A
For hybrid
#6 of 29
See the full list →
Research
74
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 74
TransferStrong
Injury protectionGood
PracticalityExcellent

Hip power and grip endurance in a conditioning format.

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • SFarmer's CarryDumbbell
  • ASled PushOther
  • ATreadmill RunMachine
  • CKettlebell SnatchKettlebell

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