Kettlebell
Kettlebell swing
Kettlebell swing mainly works your glutes and hamstrings. It also helps your lower back, front shoulders, and abs.
Step by step
- Feet shoulder width, hinge back, bell between your legs.
- Snap your hips forward and let the bell float up.
- Let it fall and hinge back, keeping your back flat.
What you should feel
A snap in your glutes and the back of your thighs. Your lower back and arms should not do the lifting.
Common mistake
Lifting with the arms or squatting; push your hips back and let the hips power the swing.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
- For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
- Count the reps for each side.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
DeadliftGlutes, Hamstrings, Lower back
Dumbbell hip thrustGlutes
Glute bridgeGlutes
Single-leg glute bridgeGlutes
Barbell hip thrustGlutes
Barbell glute bridgeGlutesQuestions
What muscles does the kettlebell swing work?
Kettlebell swing mainly works your glutes and hamstrings. It also helps your lower back, front shoulders, and abs.
Can I do the kettlebell swing at home?
Yes, if you have this at home: kettlebell.
How many sets and reps of the kettlebell swing?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute. Count the reps for each side.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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