Kettlebell Swing
Muscle Groups: Glutes, Hips
Kettlebell Swing focuses on Glutes, Hips, with Quads, Lats, Abs, Hamstrings, Shoulders working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Kettlebell Swing with proper form and technique.
- 1
Hold a single kettlebell in both hands with an overhand grip and your feet shoulder-width apart. Bend your knees slightly while pushing your hips backward, keeping chest lifted, and hinging your torso until it is parallel with the floor. Allow the kettlebell to drop between your legs with your arms fully extended.
- 2
Explosively push your hips forward while squeezing your glutes. Let the momentum from this movement propel the kettlebell to shoulder-height without relying on arm muscles to do the work. Allow the bell to swing back down and repeat the movement.
Tips for Success
These tips will help you perform Kettlebell Swing safely and effectively while maintaining proper form.
-
Keep your back flat during the exercise to avoid injury.
-
Be sure to completely finish the rep and squeeze your glutes at the top of the movement.
-
Avoid bending forward at the torso. Instead, move by hinging at the hips.
Secondary Muscles
While Kettlebell Swing primarily targets Glutes, Hips , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Quads, Lats, Abs, Hamstrings, Shoulders . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Kettlebell Swing, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Kettlebell Swing, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
