Kettlebell Swing

  • force push
  • level advanced
  • category lower body
  • movement compound

Instructions

  • Grab a kettlebell and place it on the floor in front of you, then stand facing the kettlebell, feet slightly wider than shoulder width. Bend over at hips with knees bent and back straight, grasp kettlebell handle with overhand grip. Lift kettlebell off of floor and pull forearm against inner thighs while keeping hips and knees bent with low back taut.
  • Drive hips forward, torso upright, and knees straight so kettlebell is pushed forward and upward. Allow kettlebell to swing back down. As kettlebell approaches lower position, fold at hips while bending knees. Forearm makes contact with inner thigh permitting kettlebell to swing back under hips. Immediately repeat movement and continue to swing kettlebell. Maintain shoulder to eye level height swings.
  • Swing kettlebell back down between legs. Allow kettlebell to swing forward, but do not extend hips and knees (as would be required to continue the swing). Slow kettlebell's swing and place on floor in original deadlift posture.

Tips and Tricks

Keep arm straight and back taut throughout swing. Torso will be rotated slightly but attempt to keep shoulders somewhat square by resisting pull of kettlebell twisting torso too far.

Muscles Used
legend Target muscle Synergist muscles Stabilizer muscles
go back
go front

Equipment