How-To: Kettle Bell Swings

Kettle Bell Swings

The primary muscles worked in the Kettlebell Swing are the glutes and the hamstrings. They explosively extend the hips and drive them forward, creating the power needed to swing the kettlebell.

Although it's considered a hip-dominant exercise, the Kettlebell Swing is really a full-body movement. Your quads extend your knees to provide an extra power boost. Your core and back muscles engage to keep your torso stable and your spine in a neutral position. Your shoulder stabilizers engage to control the movement of the kettlebell.

These muscles also help decelerate the kettlebell during the downswing, while maintaining control of your body.

How-To:

• Stand with your feet shoulder-width apart with a kettlebell about a foot in front of you on the ground. Bend at the waist and grasp the kettlebell handle with both hands. Your palms should be facing your body, and your torso should be nearly parallel to the ground.

• Pull your shoulders down and back and brace your core before starting the exercise. Maintain these form cues throughout the entire set.

• Lift the kettlebell off the ground and allow it to swing between your legs. Your knees should bend slightly during this movement. Keep your back flat and neck straight.

• Forcefully drive your hips forward to propel the kettlebell into the air. Control the kettlebell with your arms, but don't pull it up. The kettlebell should travel no higher than your shoulders.

• Allow the kettlebell to swing down and back through your legs. Control the descent by keeping your core engaged. As the kettlebell lowers, move immediately and fluidly into the next rep.

• On your final rep, allow it to swing back through your legs, and then place it a foot in front of you on the ground.