Kettlebell Swing: How-to, Tips & More
The Kettlebell Swing is a beginner compound exercise for your glutes. You do it with kettlebells. It is a good fit when your goal is strength.
Besides the glutes, it also works your hamstrings, core and lower back, so it fits well in a session that trains those muscles together.
Muscles worked
Glutes
Primary
Hamstrings
Secondary
Core
Secondary
Lower back
Secondary
How to do the Kettlebell Swing
- Stand with feet a bit wider than hips, kettlebell in front of you.
- Hike it back between your legs like a football snap.
- Snap your hips forward to swing it to chest height.
- Let it fall back between your legs and repeat.
Kettlebell Swing tips
- It is a hip hinge, not a squat.
- The arms only guide the bell.
Sets and reps
Most lifters do well with 10 to 25 reps per set, and 10 to 25 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Kettlebells
Type
Compound
Kettlebell Swing alternatives
Kettlebell Deadlift
Glutes
Kettlebell Sumo Deadlift
Glutes
45 Degree Back Extension
Glutes
Band Deadlift
Glutes
More glutes exercises
Band Pull Through
Resistance band
Barbell Glute Bridge
Barbell
Barbell Reverse Lunge
Barbell
Bodyweight Hip Thrust
Bench
Cable Glute Kickback
Cable machine
Cable Pull Through
Cable machine
Frequently asked questions
What muscles does the Kettlebell Swing work?
The Kettlebell Swing mainly works your glutes, with help from your hamstrings, core and lower back.
How many sets and reps should I do?
A good starting point is 10 to 25 reps per set, and many lifters get the best results between 10 to 25 reps. Use a weight that leaves one or two reps in reserve.
Is the Kettlebell Swing good for beginners?
Yes. The Kettlebell Swing is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Kettlebell Swing?
You need kettlebells.
Add Kettlebell Swing to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon