How to do the Kettlebell Swing
Kettlebell Swing is an 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.
Kettlebell Swing demonstration · © GymiaFit
Kettlebell Swing at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Hamstrings, Core
- Equipment
- Kettlebell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Kettlebell Swing step by step
- 1Stand with your feet shoulder-width apart, toes pointed slightly outward.
- 2Hold the kettlebell with both hands in front of your body, arms extended.
- 3Bend your knees slightly and hinge at the hips, pushing your butt back.
- 4Swing the kettlebell back between your legs, keeping your arms straight and maintaining a flat back.
- 5Drive your hips forward and swing the kettlebell up to shoulder height, using the momentum generated by your hips.
- 6Allow the kettlebell to swing back down between your legs and repeat the movement for the desired number of repetitions.
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Kettlebell Swing — questions
What muscles does the Kettlebell Swing work?
The Kettlebell Swing primarily targets the Glutes. It also recruits the Hamstrings, Core as secondary movers.
What equipment do I need for the Kettlebell Swing?
You need kettlebell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Kettlebell Swing suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Kettlebell Swing?
Kettlebell Front Squat, Kettlebell Goblet Squat, Kettlebell Lunge Pass Through train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Kettlebell Swing demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.