Kettlebell Swing

Also known as: Two-Arm Kettlebell Swing, Two-Hand Kettlebell Swing, Russian Kettlebell Swing, KB Swing, Two-Handed Kettlebell Swing

Kettlebell Swing is a compound strength exercise using kettlebells that trains the glutes, hamstrings.

Open in MyoAmigo →

Primary muscles: Glutes, Hamstrings

Secondary muscles: Adductors, Calves, Front Delts, Lower Back, Shoulders

How to do it

1. Stand with your feet slightly wider than shoulder-width and a kettlebell on the floor about a foot in front of you.
2. Hinge at the hips with a flat back, reach forward, and grip the handle with both hands, palms facing you. This is your starting position.
3. Hike the kettlebell back between your legs like a football snap, keeping the arms long and relaxed.
4. Drive your hips forward explosively and squeeze your glutes to swing the kettlebell up to about chest height. The power comes from the hips, not the arms or shoulders.
5. Let the kettlebell fall back down, loading your hips by hinging again as it passes between your legs, and immediately repeat for the recommended amount of repetitions.
6. Keep your core braced and spine neutral throughout. Never round your lower back or turn the movement into a squat.

Track it with MyoAmigo

MyoAmigo pre-fills every set of the Kettlebell Swing from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Glutes volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

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