Kettlebell Swings
Stand with feet slightly wider than hip-width, kettlebell about a foot in front. Hinge at hips, slight knee bend, grip bell with both hands. Hike the kettlebell back between your legs, keeping your chest proud and back flat.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Glutes
- Injury risk
- Moderate
Primary muscles
- Gluteus maximus
- Hamstrings
- Erector spinae
Secondary muscles
- Quadriceps
- Anterior deltoid
- Medial deltoid
- Trapezius
- Rectus abdominis
- Obliques
Target muscles
- glutes
- hips
- back
- legs
- shoulder
How to perform
- 1
Stand with feet slightly wider than hip-width, kettlebell about a foot in front. Hinge at hips, slight knee bend, grip bell with both hands.
- 2
Hike the kettlebell back between your legs, keeping your chest proud and back flat.
- 3
Explosively drive your hips forward, squeezing your glutes, to swing the kettlebell up to chest height.
- 4
Allow the kettlebell to naturally fall back down, hinging at your hips as it passes between your legs.
- 5
Maintain a strong, braced core throughout the movement. Repeat for desired repetitions.
Safety & form
Train smart. Read these notes before adding heavy load.
