Exercises / Upper legs / Kettlebell Swing

Kettlebell Swing

Kettlebell Swing: step-by-step technique, the muscles it works and a demo clip. Equipment: kettlebells.

Video and illustrations: Gym visual, licensed to AIron.Coach.
  • Equipmentkettlebells
  • Body partupper legs
Primary muscles
glutes, hamstrings
Secondary muscles
core
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How to do it

  1. Stand with your feet shoulder-width apart, toes pointed slightly outward.
  2. Hold the kettlebell with both hands in front of your body, arms extended.
  3. Bend your knees slightly and hinge at the hips, pushing your butt back.
  4. Swing the kettlebell back between your legs, keeping your arms straight and maintaining a flat back.
  5. Drive your hips forward and swing the kettlebell up to shoulder height, using the momentum generated by your hips.
  6. Allow the kettlebell to swing back down between your legs and repeat the movement for the desired number of repetitions.

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