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Kettlebell Swing

Expert Advice

Focus on hinging at the hips and using the momentum from your hip thrust to swing the kettlebell, not your arms.

How-to-do Steps

  1. Stand with feet shoulder-width apart, holding the kettlebell with both hands in front of you.
  2. Bend at the hips and knees to swing the kettlebell back between your legs.
  3. Thrust your hips forward to swing the kettlebell up to chest height.
  4. Let the kettlebell swing back down between your legs and repeat the movement.
  5. Keep your back flat and core engaged throughout the exercise.
  6. Repeat for the desired number of repetitions.

Details

Primary
Shoulders
Shoulders10%
Glutes
Glutes35%
Hamstrings
Hamstrings25%
Secondary
Quads
Quads10%
Chest
Chest5%
Abs
Abs10%
Calves
Calves5%
10%Shoulders35%Glutes25%Hamstrings10%Quads5%Chest10%Abs5%Calves
Equipment
Kettlebell
Kettlebell
Exercise Type
Strength

Alternatives

Dumbbell Bent-Over Row
Dumbbell Standing Lateral Raise
Dumbbell Goblet Squat
Dumbbell Standing Overhead Press
Dumbbell Arnold Press
Dumbbell Bent-Over Row on Bench
Cable Seated Row
Lever Seated Row
Dumbbell Seated Shoulder Press
Dumbbell Romanian Deadlift