gluteskettlebell
kettlebell swing
kettlebell swing is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Stand with your feet shoulder-width apart, toes pointed slightly outward.
Step 2. Hold the kettlebell with both hands in front of your body, arms extended.
Step 3. Bend your knees slightly and hinge at the hips, pushing your butt back.
Step 4. Swing the kettlebell back between your legs, keeping your arms straight and maintaining a flat back.
Step 5. Drive your hips forward and swing the kettlebell up to shoulder height, using the momentum generated by your hips.
Muscles & body parts
Primary muscles
glutes
Secondary muscles
hamstringscore
Primary body parts
thighsglutes
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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