kettlebell swing

Truth be told, when it comes to building fitness strength and muscular endurance, you can get by with the swing for a long time. Each rep of a kettlebell swing works the following muscles:

• calves (both anterior and posterior)
• hamstrings
• quadriceps
• gluteus (maximus and medius)
• sacrospinalis muscles (i.e., your lower back muscles)
• abdominals
• trapezius
• deltoids
• latissimus dorsi
• rhomboids
• the pectorals

And this does not include the sundry muscles your body uses for balance and control.

For the rest of the exercises in this section, the goal is muscular endurance with a good amount of strength. If you would rather have less endurance but more strength, reduce the reps and increase your lifting weight. The number of sets should stay more or less the same.