Targeted Muscle Group: Legs
How to do kettlebell swings step by step:
- Stand with your feet a little wider than shoulder width and the kettlebell aligned with the middle of your feet
- Squat down and grip the kettlebell with your palms facing you then stand up straight, still holding the weight
- Keep your arms loose and slightly bend your knees shooting your hips back
- Hike the weight back between your legs with both hands so your forearms are in your groin. Keep your core tight and back straight
- Shoot your hips straight forward and drive through your heels. At the same time your hips come forward, your torso rises; your arms and the bell move in an arc forward to approximately chin height
- Forcefully contract your glutes, hamstrings and abs at the peak of the swing but maintain just enough tension to hold the weight. You should be standing tall with your abs tight and pelvis tucked under
- Reverse the movement by pushing your hips back, and as the arms follow their path back between your legs, continue to keep your lats tight and chest out, shoulders down and in, and wrists straight. Think about hiking the bell back behind you as far as you can instead of up or down
- Repeat the motion once you’ve reached the exact position you were when first starting the swing
