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Kettlebell Swing

StrengthIntermediateKettlebells

What this trains

Front and back view. The highlighted part is where this exercise works most; paler areas are helpers.

Targets: Glute max

Primary: Glutes

Secondary: Hamstrings, Lower Back, Shoulders

How to

  1. 1Stand with your feet slightly wider than your hips and a kettlebell on the floor just in front of you. Hinge and grab it with both hands.
  2. 2Hike the kettlebell back between your legs, then snap your hips forward to swing it up to about chest height.
  3. 3Let it fall and hinge back again, letting it swing between your legs.
  4. 4The power comes from your hips, not your arms; keep your back flat and your core braced.