Kettlebell swings


Kettlebell swings
Kettlebell swings

Muscle Group:

Hamstrings, glutes, back muscles, abs


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1 Kettlebell, weight recommended:- beginner males - 12-20kgs, beginner females - 8-16kgs, intermediate males - 20-28kgs, intermediate females - 12-24kgs, advanced males - 28kgs+, advanced females - 24kgs+

Kettlebell swings

When performed correctly, the Kettlebell swing can be a great addition to a routine to help use up some calories in a short space of time, therefore helping a person to lose unwanted body fat and in the process also develop powerful glutes and hamstrings. If you have existing low back issues or any prior injuries, it is worth seeking the help of a professional before attempting this to ensure that it is a suitable exercise for you and to achieve optimal technique.

It is an explosive movement that requires a lot of force being generated from the hips. The idea is to grip a Kettlebell and then propel it from between your legs as quickly as possible to generally speaking, no higher than chest height and then allow it to fall between your legs again while keeping it from scraping the ground as you do so and then, repeat the above process. The more a person thinks of this move as a lower body exercise the better. Your arms and shoulders should remain very passive throughout.

A few handy tips for performing the Kettlebell swing:

  • Set up with feet around hip width apart and stand tall
  • Bend from the hips first and then a very slight knee bend if any at all. While doing these two, maintain a broad chest and keep shoulders lowered and ‘pinched’ together. You should aim to have a flat back aka neutral spine throughout.
  • Grip the Kettlebell by the handle from a position on the floor in line with your chest once achieved the above position and then sweep the Kettlebell up between your legs. You should aim to have your forearms briefly in contact with your upper thighs before propelling it forward with a powerful hip extension/drive.
  • Once you have reached full extension of your body (glutes and abs should be ‘tight’ briefly at the this point), you will allow your arms to lower while delaying a hip bend until elbows contact your waist. Elbows contacting your waist will be your queue to trigger your hips to bend into a position that you can again administer a powerful hip drive.

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