Fit Mom Kettlebell Swing

Beginner Level of Difficulty

The kettlebell swing is a full body exercise that primarily targets the glutes and hamstrings.


Picture of Glutes


Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body.

Picture of Hamstrings


The hamstrings play a crucial role in many daily activities, such as, running, jumping, walking and cycling. Strengthening your hamstring muscles help to protect your knees from injury by absorbing the stress placed on the knee. Weak hamstrings can lead to knee injury.

Equipment Used

Picture of Kettlebell


The kettlebell is a cast-iron weight (resembling a cannonball with a handle) used to perform ballistic exercises that combine cardiovascular, strength and flexibility training. Sizes may range from 4 pounds (1.8 kg) to 175 pounds (79 kg).

Exercise Instructions

fit mom kettlebell swing - step 1

Step 1

Start in a wide stance while holding the kettlebell in both hands.

fit mom kettlebell swing - step 2

Step 2

Push back into your hips and let your knees follow as you swing the bell back between your legs. Make sure to keep your back flat.

fit mom kettlebell swing - step 3

Step 3

Swing the bell forward and stand tall by squeezing your but tight and let the bell float in front of you at about chest height.