Which kettlebell swing variation would you recommend for targeting the glutes and inner thighs?

Kettlebell Swing kettlebell swing variations Kettlebell swings Sumo Kettlebell Swing

For targeting the glutes and inner thighs, I would recommend trying the Sumo Kettlebell Swing variation.

The Sumo Kettlebell Swing is performed with a wider stance than the traditional two-handed swing. This stance targets the glutes and inner thighs to a greater degree.

Here's how to perform the Sumo Kettlebell Swing:

  1. Stand with your feet wider than shoulder-width apart, toes turned slightly outward.
  2. Hinge at the hips to grip the kettlebell with both hands, maintaining a neutral spine.
  3. Initiate the swing by driving through your heels, engaging your glutes and hamstrings to explosively extend your hips.
  4. As the kettlebell swings up, keep your chest up and core braced.
  5. Allow the kettlebell to swing back between your legs by hinging at the hips.
  6. Repeat for the desired number of reps, maintaining control throughout the movement.

The wider stance of the Sumo Kettlebell Swing places more emphasis on the glutes and inner thigh (adductor) muscles compared to a standard kettlebell swing. This variation can be particularly beneficial for working the posterior chain and improving hip and glute strength and power.

Start with a lighter kettlebell weight and focus on proper form. As you progress, you can increase the weight and number of reps to continuously challenge these muscle groups.

Incorporating the Sumo Kettlebell Swing into your training routine can be an effective way to target the glutes and inner thighs while also getting a full-body workout.

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