Overhead KettleBell Swing

Beginner Level of Difficulty

The full body kettlebell swing is a beginner level strength and conditioning exercise. This is a great compound exercise that targets the lower body, core and shoulders.


Picture of Shoulders


The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. This instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well.

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.

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

overhead kettlebell swing - step 1

Step 1

Start in a wide stance while holding the kettebell between your legs with both hands. Make sure you have your shoulders set in the girdle and your lower back flat.

overhead kettlebell swing - step 2

Step 2

Squat down, making sure to keep your back straight and your chest up. Drive your body up through your heel sand swing the kettle bell directly over your head.

overhead kettlebell swing - step 3

Step 3

Lower the kettlebell back down to the starting position maintaining control throughout the entire range of motion.