Zirv Fitness
Strength exercise

Kettlebell Swing

How to do it

  1. Stand with feet slightly wider than shoulder width, kettlebell on the floor a short distance in front of the feet.
  2. Hinge at the hips to grip the handle with both hands, keeping the back flat and the shoulders over the kettlebell.
  3. Hike the kettlebell back between the legs, then snap the hips forward explosively to swing it up to chest height, letting the arms stay relaxed and simply guide the path.
  4. Let the back and shoulders control the top of the arc while the biceps femoris and glutes drive the hip snap that starts the swing.
  5. Exhale sharply as the hips snap forward and inhale as the kettlebell swings back between the legs.
  6. Brace the core throughout to keep the lower back from overextending as the arms guide the kettlebell to chest height.

Muscles worked

Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
Biceps FemorisTwo-headed hamstring muscle responsible for knee flexion and hip extension. All Biceps Femoris exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises

Related Glutes exercises

Barbell SquatCable Pull ThroughCable Pull-Through (Single Leg)Clean DeadliftKettlebell Swing (Alternating)Kettlebell Swing (Single Arm)
Type
Strength
Equipment
Kettlebell
Primary muscles
Gluteus Maximus, Biceps Femoris, Core
Measured in
Reps and weight
Tools
1RM Calculator