Duration required
Focus Area required
 s rest

Kettlebell Swing

Key Points:

  • Stand feet spaced shoulder width and squat to pick up the kettlebell.

  • Hinge and extend up to swing the kettlebell up to shoulder height.

  • Let it swing down to past the start position and repeat.

Common Mistakes:

  • Swinging up too far past the shoulders.

  • Bending the arms throughout the swing.

  • Rounding the back.

Where you should 'feel it':

Primary Muscles:
Glutes, Hamstrings, Quads, Lower Back
Secondary Muscles:
Abs, Traps, Lats
Muscle diagram with the following muscles highlighted Glutes, Hamstrings, Quads, Lower Back, Abs, Traps, Lats

Similar Exercises

Stand with your feet spaced at shoulder width and squat down to pick up the kettlebell with both of your arms fully extended.

Start by hinging your hips and bending the knees slightly to lower the kettlebell, then explosively extend the hips and straighten your legs to raise the weight up to roughly shoulder height. Allow the kettlebell to swing back down between your legs. Keep your back straight and arms fully extended throughout the movement. Repeat for the desired amount of repetitions.

Avoid rounding your back during the exercise.

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