Kettlebell Swings

Exercise / Abs, Full Body, Hip, Leg, Shoulders

How to do Kettlebell Swing

Kettlebell Swings

1- Stand with your feet shoulder width apart and grip the kettlebell with both hands, allowing it to hang loosely. Bend your knees and drop your buttocks backward slightly, leaning your torso forward from the hip and keeping your back straight.

2- Keeping your arms straight but relaxed, drive forward with your hips to stand tall, so that the kettlebell swings forward and up.

3- Allow the kettlebell to swing up as far as momentum carries it, and then back down toward the hips. As it approaches, drop your hips and lean your torso forwards, and keeping your back straight, to return to the start position.

Personal Trainer Tips: 

  • Stand with your feet 6–12 inches outside of shoulder width on either side, each foot pointed outward about 30 degrees.
  • Keep your shoulders pulled back (retracted) and down to avoid rounding your back.
  • The lowering movement (backswing) is a sitting-back-on-a-chair movement, not a squatting- down movement.
  • Imagine pinching a quarter between your butt cheeks when you pop your hips forward.

Kettlebell Swing – Benefits

The kettlebell swing is an effective exercise that simultaneously burns fat, builds strength and improves cardiovascular fitness. It’s should be one of your must do exercises for men and women. This movement will help build a superhuman posterior chain, which includes all the muscles from the base of your skull to your ankle.

Kettlebell Swing Muscles Worked

Target Core Muscles: ▪ Rectus abdominis ▪ Transverse abdominis ▪ Pelvic floor ▪ Hip flexors ▪ Erector spinae ▪ Multifidus ▪ Quadratus lumborum ▪ Gluteus minimus/medius ▪ Gluteus maximus

Gluteus Maximus
Synergists - Hamstrings
Synergists - Adductor Magnus
Synergists - Quadriceps
Synergists - Soleus
Synergists - Erector Spinae
Synergists - Trapezius
Synergists - Deltoids
Synergists - Serratus Anterior
Synergists - Pectoralis Major
Synergists - Rectus Abdominis
Synergists - Obliques
Synergists - Latissimus Dorsi
Kettlebell Swing Muscles Worked