Peak Health

Kettlebell Swing

Glutes · Abdominals · Forearms · Lower back · Quadriceps · Shoulders · Kettlebell

Kettlebell Swing, startKettlebell Swing, end

How to do it

  1. Stand with your feet slightly wider than shoulder-width apart, with a kettlebell on the floor a short distance in front of you.
  2. Hinge at your hips with a flat back and slightly bent knees, grip the handle with both hands, and hike the kettlebell back between your legs.
  3. Snap your hips forward explosively, squeezing your glutes to swing the kettlebell up to about chest height. Your arms should stay relaxed and act only as a connection to the weight.
  4. Let the kettlebell swing back down, hinging at the hips as it passes between your legs while keeping your back flat.
  5. Immediately drive your hips forward into the next repetition, and continue for the desired number of reps.
Primary muscle
Glutes
Secondary muscles
Abdominals · Forearms · Lower back · Quadriceps · Shoulders
Equipment
Kettlebell

Watch it performed (opens in a new tab)