Kettlebell Swing

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

Kettlebell Swing

  • Set a KB on the ground in between your feet.
  • Maintain a slight knee bend with your core braced and shoulders pinned back. 
  • Hinge at the hips to grip the kettlebell with both hands and lift up positioning it about a foot off the floor.
    • Begin by swinging the kettlebell back powerfully between your legs.
  • Reverse the motion rapidly, by extending the hips and contracting the glutes. This will cause the KB to be travel forward.
  • The momentum of the KB should travel in front of you and just above shoulder height. 
  • Allow the kettlebell to travel back between your legs. Repeat for desired amount of reps.

*Tips*

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