Kettlebell Swing

Exercise Summary
Primary Muscle(s) Hamstrings
Secondary Muscle(s) Glutes, Lower BackAbdominals
Equipment Kettlebell
Emphasis Compound
Type Pull

Kettlebell Swing Instructions

  • Set a KB between your feet.
  • Maintain a slight knee bend with your core braced and shoulders pinned back. 
    • Neutral spine with your ribs stacked on-top of your pelvis.
  • Brace your core and hinge at the hips to grip the kettlebell with both hands and lift a foot off the floor.
  • Begin by swinging the kettlebell back subtly between your legs.
    • Reverse the motion rapidly, by extending the hips and contracting the glutes.
    • The momentum of the KB should carry it in front of you to shoulder height. 
      • Your arms are passive, they are not controlling the movement.
    • Allow the kettlebell to travel back between your legs by hinging at your hips.


    • This movement is athletic and rhythmic in nature so you should not feel stiff. However, maintain a braced core, slight knee bend, and neutral spine.
    • Use your glutes to initiate the movement, not your arms. The arms are levers between your body and the KB.
        Previous article Chin-up