Kettlebell Swing
How to do it step by step, and the muscles it works.
- Body part
- Legs
- Equipment
- Kettlebell
- Type
- Compound
How to do it
- Stand with your feet a little wider than shoulder-width and the kettlebell on the floor about a foot in front of you.
- Hinge at your hips with a flat back, grab the handle with both hands, and hike the bell back between your legs.
- Snap your hips forward and squeeze your glutes to swing the bell up to about chest height, arms relaxed.
- Let the bell swing back between your legs and hinge again, keeping your back flat.
- Power every swing with your hips, not your arms, and stand tall without leaning back at the top.
Warm up first and pick a weight you can control through the whole movement. Stop if something hurts.
Muscles worked
- GlutesMain
- HamstringsHelping
- Lower backHelping
- AbsHelping
Also known as
KB Swing · Russian Kettlebell Swing · 2 Handed Kettlebell Swing · Two-Handed Kettlebell Swing · Swing (Kettlebell)