How To Perform Kettlebell Swings

Kettlebell Swings are a great exercise to build strength and power in the glutes, hamstrings and core, and can also serve as a cardio finisher to any workout!

Level/Difficulty: Intermediate To Advanced

Muscle Group(s): glutes, hamstrings, core

Equipment: kettlebell or dumbbell

Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises

Coaching Cues:
Core engaged, neutral spine, extend hips

Before starting:

Be sure to use a weight that is not too heavy.

1. Start by holding the kettlebell with both hands in front of your hips and unlock both knees. Engage your core.

2. Drop and swing the kettlebell underneath your hips as you hinge forward.

3. Quickly explode and extend your hips forward to help propel the kettlebell to shoulder height. As this is all momentum - no need to lift with your shoulder muscles.

4. Control that momentum as the kettlebell returns to the start, hinge your hips to "catch" and repeat the reps!