Animated GIF · Available via API
gif_boxKettlebell Swing
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
KettlebellCategory
strength
Mechanic
compound
Cal/min
8
Force
push
Kettlebell Swing is a intermediate multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using kettlebell, it falls under the strength category. Secondary muscles engaged include Hamstrings and Core.
list_alt Step-by-Step Instructions
Stand with your feet shoulder-width apart, toes pointed slightly outward.
Hold the kettlebell with both hands in front of your body, arms extended.
Bend your knees slightly and hinge at the hips, pushing your butt back.
Swing the kettlebell back between your legs, keeping your arms straight and maintaining a flat back.
Drive your hips forward and swing the kettlebell up to shoulder height, using the momentum generated by your hips.
Allow the kettlebell to swing back down between your legs and repeat the movement for the desired number of repetitions.
warning Common Mistakes
Losing tension in the core or lower back partway through the movement — because Kettlebell Swing loads multiple joints at once, a small breakdown in bracing at the hips or spine compounds through the whole chain.
Locking out too fast or letting the elbows drift outward under load — controlling the eccentric (lowering) phase is where most of the muscle-building stimulus happens.
Muscling the weight with the arms and shoulders instead of driving the movement from the hips — kettlebell exercises are typically hip-hinge or hip-drive dominant.
Progressing the load or reps too quickly before technique is consistent across every rep of every set.
person Who Should Do This Exercise
Kettlebell Swing is classified as a Intermediate strength exercise, so lifters with some training experience who already have basic technique and stability in place — beginners can work up to it, but should master fundamental Upper Legs movements first. It fits well in programs focused on strength training and pairs naturally with other Upper Legs movements in a balanced routine.
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