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All exercises

Kettlebell swing

Intermediate

Kettlebell swing is a compound kettlebell exercise for the glutes, also working the hamstrings and abs.

What it works

Primary muscle

Glutes

Also works

HamstringsAbs

Equipment
Kettlebell
Movement
Legs
Type
Compound
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Stand with your feet shoulder-width apart, toes pointed slightly outward.
  2. 2Hold the kettlebell with both hands in front of your body, arms extended.
  3. 3Bend your knees slightly and hinge at the hips, pushing your butt back.
  4. 4Swing the kettlebell back between your legs, keeping your arms straight and maintaining a flat back.
  5. 5Drive your hips forward and swing the kettlebell up to shoulder height, using the momentum generated by your hips.
  6. 6Allow the kettlebell to swing back down between your legs and repeat the movement for the desired number of repetitions.

What to do instead

  • Weighted lunge with swingWeight plate
  • Twist hip liftBodyweight
  • Glute bridge two legs on benchBodyweight
  • Low glute bridge on floorBodyweight
  • Pelvic tilt into bridgeBodyweight
  • Barbell glute bridge two legs on benchBarbell
Logged today · 2 min restKettlebell swing

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