Kettlebell Swing
Primary Equipment
Kettlebell
Kettlebell
Instructions
- Stand with your feet shoulder-width apart, kettlebell in front of you
- Hinge at your hips and grab the kettlebell with both hands
- Swing the kettlebell back between your legs
- Explosively extend your hips and knees, swinging the kettlebell up to chest height
- Control the descent, letting it swing back between your legs
Tips
- Focus on hinging at the hips, not squatting
- Keep your back straight and core engaged throughout the movement
- Use your glutes and hamstrings to drive the movement, not your arms
- Maintain control; avoid rounding your back
Target Muscle
Primary
Secondary
