Kettlebell Swing

How To Do A Kettlebell Swing Correctly

The Kettlebell Swing is a fantastic total body exercise that primarily targets the hamstrings, glutes, and lower back.

The power to move the kettlebell is generated through the hips, the shoulders just guide the kettlebell during the swing.

To get started:

1. With your feet slightly wider than hip width, grab the kettlebell by the handles with both hands.
2. Hinge at the hips, keeping your back flat, then thrust forward with your hips, squeezing your glutes, as the kettlebell swings up and forward to approximately shoulder height, with your arms extended.
3. As the Kettlebell comes back down, push your hips back, and maintain a flat back, as the kettlebell swings safely between your legs.
4. Repeat.

Primary Muscles Worked

Dumbbell Variation

• Dumbbell Swing

Advanced Variation

• Double Kettlebell Swing