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Kettlebell Swings

Posted by Katie Frissell on Apr 29, 2019 10:11:40 AM
Katie Frissell

A lot of people are intimidated by kettlebell swings. However, when they are done correctly they are very safe and are a great exercise that target a lot of muscles.  

If you haven't done these before start with lighter weight and focus on getting the form down. Take a look at the instructions and video below!


  1. Stand with feet shoulder-width apart, toes pointed out, and knees slightly bent; look straight ahead. 
  2. Hold the kettle bell between your legs using a twohanded, overhand grip 
  3. Keeping the arch in your lower back, bend your hips back until the kettlebell is between and behind your legs; squeeze your glutes to extend your hips and swing the weight up 
  4. Let the weight swing back between your legs as you bend your hips and slightly bend your knees; if it hits you in the butt, you’re doing it right. 
  5. Extend your hips and knees to reverse the momentum as your immediately begin the next rep
  6. Complete three to four sets of 12-20 repetitions 

Muscles worked

  • Hips 
  • Glutes
  • Hamstrings
  • Lats
  • Shoulders

Looking for more great leg workouts?  Check out our exercise library for our full list.  

Topics: Workouts