TETSUKettlebell Swing
The Kettlebell Swing is a kettlebell exercise for the upper legs that primarily targets the glutes, with the hamstrings and core assisting. Follow the 6 steps below for correct form, with an animated demonstration.
glutesupper legs
hamstringscore
kettlebell
How to do the Kettlebell Swing
- Stand with your feet shoulder-width apart, toes pointed slightly outward.
- Hold the kettlebell with both hands in front of your body, arms extended.
- Bend your knees slightly and hinge at the hips, pushing your butt back.
- Swing the kettlebell back between your legs, keeping your arms straight and maintaining a flat back.
- Drive your hips forward and swing the kettlebell up to shoulder height, using the momentum generated by your hips.
- Allow the kettlebell to swing back down between your legs and repeat the movement for the desired number of repetitions.
Common questions
What muscles does the Kettlebell Swing work?
The Kettlebell Swing primarily targets the glutes. The hamstrings and core work as supporting muscles.
What equipment do I need for the Kettlebell Swing?
You need a kettlebell to perform the Kettlebell Swing.
How many sets and reps of the Kettlebell Swing should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Kettlebell Swing works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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