Kettlebell Swing

Beginner Level of Difficulty

The Russian kettlebell swing is an excellent compound exercise that targets the lower body and core. This is a challenging exercise but is suitable for all fitness levels.

MUSCLES ENGAGED


Picture of Glutes

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

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

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


kettlebell swing - step 1

Step 1

Start in a wide stance with your feet slightly wider than your hips. have your feet turned out slightly and hold the kettlebell in both hands.

kettlebell swing - step 2

Step 2

Keep your shoulders packed down and your lower back flat. Pull the kettlebell between your legs and then drive through with your hips and swing the bell around shoulder height.

kettlebell swing - step 3

Step 3

Let the bell fall back down then pull it back between your legs and repeat. Make sure to keep your body weight placed through the middle of your feet, your shoulders packed down and your lower back flat through out the entire swing.