Bottle Weighted Swing
Description
The bottle weighted swing is a hip hinge swing performed with a weighted bottle or water jug instead of a kettlebell. The bottle swings between the legs and is powered up to chest height with the hips. It is a great at-home posterior chain builder.
Muscle Group
Equipment Required
Bottle Weighted Swing Instructions
- Stand with feet shoulder-width apart, holding a weighted jug with both hands.
- Let the jug hang between your legs with arms straight.
- Hinge at the hips to swing the jug back between your legs.
- Drive your hips forward explosively to power the jug forward.
- Let the jug rise to chest height as the hips lock out.
- Keep your arms relaxed and let the hips do the work.
- Allow the jug to swing back down between the legs.
- Continue the rhythm with smooth hip drive.
Bottle Weighted Swing Form & Visual
Bottle Weighted Swing Benefits
- Builds posterior chain
- No KB needed
- Trains hip hinge
- Strong at-home option
- Easy to scale loading
- Travel-friendly setup
Bottle Weighted Swing Muscles Worked
- Gluteus maximus
- Hamstrings
- Spinal erectors
- Core
Bottle Weighted Swing Variations & Alternatives
- KB Swing
- DB Swing
- Hip Hinge
- Romanian Deadlift
