Kettlebell Swing
Muscle Group
Glutes / Hamstrings / Core
Equipment
Kettlebell
Difficulty
Intermediate
Explosive kettlebell swing. Excellent for glutes and cardio.
How to Perform This Exercise
- 1 Stand with feet wider than shoulder-width, kettlebell on the floor in front of you.
- 2 Grasp the kettlebell with both hands, back flat, hips pushed back.
- 3 Swing the kettlebell between your legs then drive your hips forward.
- 4 Let the kettlebell rise to shoulder height using hip momentum.
- 5 Control the return and chain reps in a fluid, continuous motion.
Common Mistakes to Avoid
- Sacrificing technique to go faster or lift heavier.
- Not bracing the core, reducing stability and movement efficiency.
- Skipping warm-up before explosive movements, increasing injury risk.
Muscles Worked
Front
Back
Primary Secondary
Primary Muscles
- Multiple muscle groups
Secondary Muscles
- Core
- Stabilizers
- Postural muscles
Similar Exercises
Add this exercise to your workouts
Download AIVancePro to track your performance, get personalized AI coaching and progress faster.