Intermediate
Kettlebell Swing
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Kettlebell Swing strengthens your core, glutes, hamstrings, quads, back, delts, and arms. It is also a great way to increase heart rate and burn calories. It's been used often as an exercise to improve cardiovascular health and shed those unwanted pounds.
Exercise Instructions
-
Step 1
Hold one kettlebell with both hands in an overhand grip, feet shoulder-width apart. Bend your knees slightly, push your hips back, hold your chest, and bend your torso until it is parallel to the floor. Let the kettlebell drop between your legs with your arms fully extended. -
Step 2
Push your hips forward sharply while squeezing your buttocks. Allow the momentum of this movement to lift the kettlebell to shoulder height without relying on the arm muscles. Let the bell go down and repeat the movement.
Muscle Groups
Kettlebell Swing targets Abs, Glutes, Hamstrings, Shoulders as seen below.
Exercise Tips
- Keep your back straight during the exercise to avoid injury.
- Make sure you completely finish the rep and contract your glutes at the top of the movement.
- Avoid bending forward at the torso. Instead, move by articulating at the hips.
Single-Arm Dumbbell Swing
Intermediate
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