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Kettlebell Swing

Free Weights / Cardiovascular / Martial Arts / Total Body / Intermediate
  • Glutes
  • Forearms
  • Groin
  • Hamstrings
  • Lower Back
  • Middle Back
  • Obliques
  • Outer Thighs
  • Hip Flexors
  • Lats
  • Shoulders
  • Abs
1 rating
  • Steps
  • Variations
  • Tips
  • Stats
  • Similar
  • Plans
  • Muscles
  • Equipment
  • Details

How to do the Kettlebell Swing - Learn Proper Kettlebell Swing Form

  1. Step 1: Stand with feet slightly wider than shoulder width and toes pointing at 11:00 and 1:00.
  2. Step 2: Grasp kettlebell with two hands while keeping arms straight (do not bend elbows), head looking straight ahead, and shoulder blades back and pinched together.
  3. Step 3: Unlock hips to lower kettlebell, let kettlebell drop between legs, and then thrust hips to "pop" up and use momentum of hips to swing kettlebell up to shoulder height.

Kettlebell Swing Variations and Kettlebell Swing Alternatives

  1. Variation 1: At the top of the movement swing the kettlebell all the way over top of your head rather than just stopping at shoulder height.
  2. Variation 2: Perform swing with one arm (other arm is on hip)

Kettlebell Swing Tips

  1. Tip 1: When squatting down pretend that you are using your butt to close a car door.
  2. Tip 2: Do not let knees extend past toes at any time.
  3. Tip 3: Squeeze triceps together so that arms remain straight at all times and so strain is not placed on biceps.

Kettlebell Swing Records and Kettlebell Swing Statistics from Site Users

Kettlebell Swing - Similar Exercises

ExercisePrimary MuscleDifficulty
Default GlutesIntermediate
Default GlutesIntermediate
Default GlutesVery Easy
Default GlutesIntermediate
Default GlutesIntermediate
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Kettlebell Swing Workout Programs (Workout Plans that use the Kettlebell Swing)

Workout PlanDifficulty
Thumb Expert
Thumb Expert
Thumb Expert
Thumb Intermediate
Thumb Expert
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Kettlebell Swing Muscles Worked

Primary Muscles
Secondary Muscles
Muscles front back Forearms blue Groin blue Hamstrings blue Lowerback blue Middleback blue Obliques blue Outerthighs blue Hipflexors blue Lats blue Shoulders blue Abs blue Glutes orange

Kettlebell Swing Equipment

Kettlebell Swing Training Details

The kettlebell swing is a free weights, cardiovascular, martial arts, and total body exercise that primarily targets the glutes and to a lesser degree also targets the forearms, groin, hamstrings, lower back, middle back, obliques, outer thighs, hip flexors, lats, shoulders, and abs.

The only kettlebell swing equipment that you really need is the following: kettlebells. There are however many different kettlebell swing variations that you can try out that may require different types of kettlebell swing equipment or maye even require no equipment at all.

Learning proper kettlebell swing form is easy with the step by step kettlebell swing instructions, kettlebell swing tips, and the instructional kettlebell swing technique video on this page. The kettlebell swing is a n/a exercise for those with a intermediate level of physical fitness and exercise experience. Watch the kettlebell swing video, learn how to do the kettlebell swing, and then be sure and browse through the kettlebell swing workouts on our workout plans page!

Kettlebell Swing Sports

Kettlebell Swing Force Type: N/A
Kettlebell Swing Mechanics Type: Compound
Kettlebell Swing Other Names: Kettlebell Swings
1 Review
  • FiTiAm
    about 1 year ago #

    I love how kettlebell swings work both as the main exercise and as a warm exercise for the whole body.