Kettlebell Swing

Kettlebell Swing

The kettlebell swing is a compound weight training exercise that works the lower body and back. It can also be done with a dumbbell.

Instructions

How to perform a Kettlebell Swing:

Stand with feet approximately shoulder width apart or slightly wider and grasp the kettlebell with both hands.
  • Stand with feet approximately shoulder width apart or slightly wider and grasp the kettlebell with both hands.

    Stand with feet approximately shoulder width apart or slightly wider and grasp the kettlebell with both hands.

  • Pushing your butt back and bending your knees slightly, swing the kettlebell back between your legs. Your torso should bend forward and your hips should move back for balance.

    Pushing your butt back and bending your knees slightly, swing the kettlebell back between your legs. Your torso should bend forward and your hips should move back for balance.

  • Extend your knees and hips to drive the weight forward and up.

    Extend your knees and hips to drive the weight forward and up.

  • Straighten your hips, stand up and swing your arms up to lift the weight over your head. The power for the lift should come almost completely from the hip extension. Your quads and arms should not be doing much work.

    Straighten your hips, stand up and swing your arms up to lift the weight over your head. The power for the lift should come almost completely from the hip extension. Your quads and arms should not be doing much work.

  • Return to <2/position 2> by lowering the weight back between your legs, leaning forward, bringing your hips back, and bending your knees slightly.

    Return to position 2 by lowering the weight back between your legs, leaning forward, bringing your hips back, and bending your knees slightly.


 Questions

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