Kettlebell Swing
Kettlebell Swing is a compound strength exercise primarily targeting the legs. Secondary muscles: Glutes, Back, Core. Equipment: Kettlebell. Difficulty: Intermediate.
Exercise Profile
How to Perform
- 1Stand with feet slightly wider than shoulder width, kettlebell on the floor about a foot in front of you.
- 2Hinge at your hips, push your butt back, and grab the kettlebell handle with both hands.
- 3Hike the kettlebell back between your legs like a football center snap.
- 4Snap your hips forward explosively, squeezing your glutes to propel the kettlebell forward and up.
- 5Let the kettlebell float to about chest height — your arms are just along for the ride.
- 6As the kettlebell descends, hinge at the hips again, guiding it back between your legs.
- 7Immediately drive your hips forward again for the next rep in a fluid, rhythmic motion.
Tips & Form Cues
- ✓Power comes from your hips, not your arms — think of it as a standing hip thrust with a weight.
- ✓Keep your core braced throughout and squeeze your glutes hard at the top.
- ✓Do not squat the swing; it is a hip hinge movement with minimal knee bend.
- ✓Start with a lighter kettlebell to master the hinge pattern before going heavy.
- ✓Keep the kettlebell close to your body during the backswing for better leverage.
Recommended Sets & Reps
Frequently Asked Questions
What muscles does Kettlebell Swing work?
Kettlebell Swing primarily targets the legs. Secondary muscles include Glutes, Back, Core.
What equipment do I need for Kettlebell Swing?
Kettlebell Swing requires kettlebell.
Is Kettlebell Swing good for beginners?
Kettlebell Swing is rated intermediate difficulty. Some experience is recommended.
Is Kettlebell Swing a compound or isolation exercise?
Kettlebell Swing is a compound exercise, meaning it works multiple joints and muscle groups simultaneously.