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How to do Kettlebell Swing

Primary muscle: Back · Secondary: Glutes, Legs, Shoulders, Core

BackIntermediateKettlebellCompound
Kettlebell Swing start and end positionKettlebell Swing start and end position

Step-by-step

  1. Set your feet shoulder-width apart and grip the kettlebell in front of you with both hands.
  2. Hinge back at the hips and hike the kettlebell back between your legs.
  3. Drive your hips forward explosively and start the swing with your glutes.
  4. Let the kettlebell rise to about chest height, with your arms only guiding the direction.
  5. On the return, hinge at the hips again to maintain the flow.

Coaching tip

Generate the power from your hips, don't swing with your arms; keep your back neutral and tight.

Caution

Skip this move or ask a professional first if you have pain or an injury in: lower back. FitCi filters it out of your program automatically based on the injuries in your profile.

More back exercises

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