Equipmentkettlebell
Difficultyintermediate
glutesupper legs
Kettlebell Swing
The kettlebell swing is a dynamic exercise that targets the glutes and also engages the hamstrings and core. It involves swinging a kettlebell between the legs and up to shoulder height using hip drive and momentum.
Step-by-Step Form & Technique
- 1.Stand with your feet shoulder-width apart, toes pointed slightly outward.
- 2.Hold the kettlebell with both hands in front of your body, arms extended.
- 3.Bend your knees slightly and hinge at the hips, pushing your butt back.
- 4.Swing the kettlebell back between your legs, keeping your arms straight and maintaining a flat back.
- 5.Drive your hips forward and swing the kettlebell up to shoulder height, using the momentum generated by your hips.
- 6.Allow the kettlebell to swing back down between your legs and repeat the movement for the desired number of repetitions.
Secondary Muscles
hamstringscore
Track Kettlebell Swing in RepEight
Two taps to log your sets. Automatic PR detection, calculated 1RMs, and built-in plate math.
More glutes exercises
Programs & workouts with Kettlebell Swing
- HIIT 3-Dayprogram
- Conditioning 4-Dayprogram
- Cardio & Core 3-Dayprogram
- Steady Cardio 2-Dayprogram
- Kettlebell Cardioworkout