Kettlebell swing

GlutesHamstringsBack

🔧 Kettlebell ↕ Rotation 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Kettlebell on floor ~2ft ahead, feet shoulder-width toes forward. Flat back/core tight, hip hinge to grab handle. Tilt bell back, hike between legs (hip hinge, soft knees). Explode hips forward (squeeze glutes/straighten legs), swing to eye level (elbows close/soft bend). Guide natural fall back between legs. Smooth repeats, return to floor.

Muscles Worked

Gluteus MaximusErector spinaeBiceps femoris

Secondary: Front delt, Abdominals

Tips

Hip hinge (not squat): Butt back/pelvis tilt, soft knees (RDL style); straighten/squeeze glutes on upswing. Power from hips/glutes/hams—no arm lift. Elbows pinned to sides for hip drive/power.

Similar exercises

Kettlebell american swing Hamstrings, Back, Shoulders · 🔧 Kettlebell 4/10 Kettlebell swing clean Hamstrings, Back · 🔧 Kettlebell 5/10 Kettlebell side step swing Hamstrings, Glutes · 🔧 Kettlebell 4/10 Kettlebell single arm swing Glutes, Hamstrings, Back · 🔧 Kettlebell 4/10 Double kettlebell swing Hamstrings, Back, Forearms · 🔧 Kettlebell 4/10 Kettlebell alternating single arm swing Hamstrings, Back, Abs · 🔧 Kettlebell 4/10 Leg swings Hamstrings, Glutes · 🔧 no equipment 1/10 Kettlebell windmill Abs, Glutes, Back, Shoulders, Hamstrings · 🔧 Kettlebell 4/10

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