How to do a Kettlebell Swing

Authored by Fitbod

About Kettlebell Swing

Sets Logged
1,213,590
Popularity Rank
139th
Difficulty
Intermediate
Hamstrings Strength
96 mSCORE 12th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

Kettlebell Swing is a compound, explosive movement that primarily targets the hamstrings and glutes. This is a great exercise for improving power and explosiveness. It's especially helpful in developing glute drive which can help improve a number of different exercises, and sport performance.

  1. Stand upright overtop of a kettlebell with your feet wider than shoulder-width apart angled out slightly.
  2. Maintain a braced core and neutral spine throughout the exercise.
  3. Hinge your hips backward and extend your arms to grab ahold the kettlebell with a double overhand grip and raise to knee height.
  4. Allow the kettlebell to swing behind you before explosively snapping your hips forward to raise the kettlebell to shoulder height.
  5. Allow the kettlebell to swing back to the starting position, utilizing the momentum to continue swinging for the allotted repetitions.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    20
    lbs
    1 Rep Max
    25
    lbs
  • intermediate
    8
    reps
    22.5
    lbs
    30
    lbs
  • advanced
    8
    reps
    25
    lbs
    30
    lbs

Enter your stats to calculate your Sets & Reps