Kettlebell Swing

What is a Kettlebell Swing?

The Kettlebell Swing is a relatively low-impact, full-body move that involves bending down and dipping a kettlebell between your legs and lifting back up. It might sound relatively simple, but maintaining proper posture and positioning can be challenging. The exercise is great for conditioning, as it develops hamstring, hip, glute and abdominal strength.

How do you do a Kettlebell Swing?

  • Step 1

    Begin standing with your feet slightly wider than your hips and parallel. Hold onto the kettlebell with both hands.

  • Step 2

    Hinge forward slightly, engaging your back, glutes and lower abdominals. Send the kettlebell back through your legs, underneath your buttocks.

  • Step 3

    Bring your body back up to a standing position. Swing the kettlebell back through your legs and up to shoulder height. Repeat for as many reps as you can handle.

How do you modify a Kettlebell Swing?

  • Kettlebell Swing for Prenatal

  • Kettlebell Swing for Beginners

  • Advanced Kettlebell Swing

  • Kettlebell Swing for Weak Lower Back

What are the benefits of a Kettlebell Swing?

  • Arm Strength

  • Core Strength

  • Glute Strength

Expert opinion

Kettlebells were originally used as weights in Russian markets during the 1800s and were later utilized as nationwide health and fitness programs after merchants would experiment with exercises using the kettlebells.
Kristin Vallacher,The Phoenix Effect in Los Angeles

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