Kettlebell Swing Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Kettlebell
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Quadriceps, Adductor Magnus, Serratus Anterior, Deltoid Lateral, Soleus, Deltoid Anterior, Pectoralis Major Clavicular Head
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 8
- Alternate Names
- Kettlebell Overhand Grip Swing
How to: Kettlebell Swing
- Stand with your feet shoulder-width apart, holding the kettlebell with both hands.
- Hinge at the hips and slightly bend your knees to swing the kettlebell back between your legs.
- Drive your hips forward to swing the kettlebell up to eye level, keeping your arms straight.
- Control the swing back down between your legs and repeat for the desired repetitions.
Common Mistakes
- Using the arms to lift the kettlebell instead of the hips.
- Allowing the back to round during the movement.
- Not completing the hip thrust at the top of the swing.
Modifications
- Perform the swing with a lighter kettlebell.
- Limit the range of motion by not swinging the kettlebell too high.
Tips
- Maintain a neutral spine throughout the swing.
- Engage your core while swinging to protect your lower back.
- Make sure to hinge at the hips instead of squatting too deep.
Kettlebell Swing Alternatives
Tags
kettlebell
strength
glutes
hamstrings
cardio
full body