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Kettlebell swings

beginnerkettlebellcompound exercise
Kettlebell swings: start of the movement
1 · start
Kettlebell swings: end of the movement
2 · end
Muscles worked
shoulderschestbicepsforearmsabsabsquadscalvesshoulderschestbicepsforearmsabsabsquadscalvesFRONTshouldersbackbacktricepsforearmsbackgluteshamstringscalvesshouldersbackbacktricepsforearmsbackgluteshamstringscalvesBACK
Primary: glutes, hamstrings
Secondary: abs, back

Correct technique

  1. 1Kettlebell in front of you, stance slightly wider than shoulders.
  2. 2Hips back, grab the kettlebell and swing it between your legs.
  3. 3Snap your hips forward, the kettlebell floats up to chest height.
  4. 4Let it swing back between your legs and continue.
Breathing: Short exhale at the top.

Common mistakes

  • ✕Lifting with your arms.
  • ✕Squatting instead of hinging at the hips.
  • ✕Leaning back at the top.

Caution if you have pain

If you have pain in your back, choose a gentler variation. In your custom plan we leave it out completely in that case.

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Hip thrust
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