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Upper Legs · Kettlebell
Kettlebell Swing (Version 2)
Kettlebell Swing (Version 2) is an intermediate compound strength exercise that works the glutes (upper legs), with the shoulders and lower back assisting. It needs a kettlebell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Glutes
- Body part
- Upper Legs
- Equipment
- Kettlebell
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Glutes · gluteus maximus, gluteus mideus
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Core · Rectus Abdominis, Obliques
Secondary muscles
- Shoulders · Deltoids
- Lower Back · Erector Spinae
How to do Kettlebell Swing (Version 2)
- Stand with your feet shoulder-width apart, toes pointing slightly outward. Place a kettlebell vertically on the floor between your feet. Bend at your hips and knees to reach forward and grab the kettlebell with both hands, interlocking your fingers.
- Hinge at your hips to swing the kettlebell back between your legs, allowing a slight bend in your knees.
- Drive through your hips, extending them forcefully to swing the kettlebell forward and up to shoulder height. Allow the momentum to carry the kettlebell upwards, keeping your arms straight but not locked.
- As the kettlebell begins to descend, hinge at your hips again to let it swing back between your legs, preparing for the next repetition. Repeat for the desired number of repetitions.
Form tips
- Use the power from your hips, not your arms, to generate the swing.
- Keep your back straight and avoid rounding your shoulders.
- Exhale as you swing the kettlebell up, inhale as it swings back down.
Kettlebell Swing (Version 2) alternatives
More glutes exercises
Kettlebell Swing (Version 2) FAQ
What muscles does Kettlebell Swing (Version 2) work?
Kettlebell Swing (Version 2) mainly works the glutes in the upper legs (gluteus maximus, gluteus mideus, Biceps Femoris and Semitendinosus). The shoulders and lower back work as secondary muscles.
What equipment do you need for Kettlebell Swing (Version 2)?
You need a kettlebell.
How many sets and reps of Kettlebell Swing (Version 2) should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Kettlebell Swing (Version 2) good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Kettlebell Swing (Version 2) burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Kettlebell Swing (Version 2)?
Other exercises for the glutes include Dumbbell Swing, Resistance Band Hip Thrust (Version 2), Dumbbell Hip Thrust (Version 2) and Barbell Deadlift.
For developers
Use Kettlebell Swing (Version 2) in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_L5AR3Q" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_L5AR3Q", "name": "Kettlebell Swing (Version 2)", "model": "male", "target": "Glutes", "equipment": "Kettlebell", "media": { "mp4": "https://…/ex_L5AR3Q/mp4-720.mp4?…", "poster": "https://…/ex_L5AR3Q/poster.jpg?…" } }