How To Do A Kettlebell Swing – Benefits, Proper Form, And Tips

  • By: gymtrix
  • Date: July 27, 2023
  • Time to read: 21 min.
How To Do A Kettlebell Swing

Kettlebell swings are an incredibly effective full-body exercise for burning fat, strengthening muscles, and improving overall fitness. Not only do they require minimal time and equipment just a kettlebell!

But the move has also been proven to significantly improve your flexibility, mobility, agility, posture and explosiveness.

If you’re looking for an easy way to up your fitness game at home or in the gym while working all of your major muscle groups at once then this guide on how to do a kettlebell swing is perfect for you!

Here we’ll discuss the many benefits that come with performing this popular exercise correctly as well as provide tips on form that you can use when getting started.

Muscles Worked During a Kettlebell Swing

The muscle groups engaged during a Kettlebell Swing are crucial to its effectiveness. This exercise targets multiple muscle groups simultaneously, leading to an efficient full-body workout.

  • The first muscle group worked during a Kettlebell Swing is the glutes. These muscles contract explosively to extend the hips and drive the kettlebell forward.
  • The next muscle group involved is the core. The rapid hip extension requires the abdominal muscles to work in order to keep the spine stable and prevent hyperextension.
  • The final muscle group that is engaged during the Kettlebell Swing is the posterior chain. This includes the hamstrings, quadriceps, and calves. These muscles work to decelerate the kettlebell on the way down and to prepare for the next repetition.

In addition to targeting these specific muscle groups, the Kettlebell Swing also improves cardiovascular endurance and explosiveness. When performed correctly, it can also help with improving posture and reducing lower back pain.

It is important to note that improper form during the Kettlebell Swing can lead to injury and limit its effectiveness. It is recommended to receive proper instruction and guidance before attempting this exercise.

I once witnessed a gym-goer attempt a Kettlebell Swing with poor form, leading to injury and being unable to workout for several weeks. This serves as a reminder of the importance of proper form and technique during exercise.

Swinging that kettlebell will give you glutes that can crack a walnut, or a heckler’s ego.


The kettlebell swing is an amazing workout. It targets multiple muscles with minimal effort. Glutes are one such muscle which gets worked a lot during the swing movement. You thrust your hips forward and contract the glutes to generate momentum for the bell. This exercise is unique as it targets glutes strength training.

Moreover, when you use proper form, other muscles get engaged too. Quads, hamstrings, abs, back muscles and hands work together. Little research has been done to discover the real origins of this exercise. But it is believed that it came from Russia as a military training tool. Russian soldiers used it in strength contests and athletic competitions in the 1700s. However, its popularity faded until recently when it became a common fitness accessory all over the world.

So the next time you want to exercise your entire body, add kettlebell swings to your routine. Feel your glutes firing up!


The kettlebell swing is an awesome exercise. It mainly works your posterior chain. A key muscle used during this exercise is the hamstrings. They are large muscles at the back of your legs, and they help with hip extension.

At the start of the swing, the hamstrings pull your hips backward. Midway through, they help the glutes to extend your hips forcefully and launch the kettlebell forward. Your hamstring contraction should be strong and explosive. This generates power.

Using a heavier kettlebell may lead to over-engagement of quadriceps. To avoid this, use proper form and technique. Keeping your knees slightly bent will help engage your hamstrings.

Two-handed swings and single-leg versions of kettlebell swings are similar to traditional kettlebell movements. One-legged Romanian deadlifts are also taking place. This exercise involves moving one leg or lifting with just one arm.

Get the most out of your hamstrings when doing kettlebell swings. You can get an intense workout without incorporating any isolation exercises. An athlete once said: “Strongest hamstring curl is an Olympic weightlifting high pull.” Get swinging!


The kettlebell swing is a popular full-body exercise. It targets multiple muscle groups, with the quadriceps being the primary group. They are located on the front of your thighs and play an essential role in the upward phase of the swing by extending your hips to generate power.

The quadriceps engage to propel the weight upwards, while also keeping your torso stable. The extension of your knees is key for generating maximum force and helps you to maintain proper form. It also leads to higher calorie expenditure.

To enhance quadriceps engagement, try emphasizing the upward phase. Drive through your heels and focus on lifting with your legs – not using momentum from your arms. Also, try single-leg variations to isolate each leg’s quadriceps and improve strength imbalances.

Incorporating kettlebell swings into your routine comes with many benefits. Focus on proper form and engaging all major muscle groups to get the most out of your workouts and see progress over time.

Core Muscles

The kettlebell swing is an exercise that works multiple muscle groups. It’s a great core workout! Your rectus abdominis, obliques, and spinal erectors are all engaged.

You begin the swing by swinging the bell through your legs. Your abs and lower back stabilize your spine and pelvis. Forcefully drive your hips forward and stand up – this contracts the muscles for explosive power.

Your core muscles stop hyperextension of the spine at the top of each rep. This is important for keeping good form.

Pro Tip: Focus on power from the hip hinge instead of the arms. This maximizes your core engagement.

Back Muscles

Kettlebell swings are a powerful, full-body exercise. They engage several muscle groups. The swinging motion of the weight activates the back muscles. This includes your latissimus dorsirhomboids, and erector spinae.

When you swing backward, it pulls on the lats. This movement lengthens and strengthens the torso and upper body muscles. As you swing forward, you’ll feel the shoulders retracting. Your rhomboids contract to hold the scapula in place.

The erector spinae muscles also work. They line either side of the vertebral column. They help extend, laterally flex, and rotate the trunk.

Pro Tip: Keep a neutral spine. This maximizes activation of major back muscles. Engage your core and hinge from the hips. Avoid rounding or arching your back to avoid strain or injury.

Benefits of Kettlebell Swing

Kettlebell Swing – Reasons Why You Should Include It in Your Workout Routine

Incorporating the Kettlebell Swing into your workout routine can provide numerous benefits to your overall fitness and well-being. Here are three major reasons to add this exercise to your regimen:

  • Full-body workout: Kettlebell Swing engages several major muscle groups, including the back, shoulders, glutes, and core muscles. It enhances not only muscle strength but also endurance and power. To perform it, you have to use your entire body, from your feet to your neck, making it a perfect exercise for a full-body workout session.
  • Cardiovascular benefits: Besides building strength and endurance, Kettlebell Swing can also help you increase your heart rate and enhance your cardiovascular fitness. By adding it to your high-intensity interval training (HIIT) or circuit training program, you can improve your cardiovascular system and burn calories more effectively.
  • Improved posture and balance: Since Kettlebell Swing targets multiple muscle groups, it strengthens your core muscles, which in turn can help improve your posture and balance. It also works your lower back muscles, which can help alleviate lower back pain caused by poor posture or weak muscles.

Apart from these benefits, the Kettlebell Swing is a low-impact exercise that can be performed by people of all fitness levels. However, it’s essential to learn the proper form and technique to avoid injuries.

To benefit from this exercise, ensure that you start with a moderate weight, maintain a neutral spine, hinge at your hips, and don’t use your arms to lift the kettlebell. Additionally, make sure you breathe correctly, engaging your core muscles throughout the exercise.

Adding Kettlebell Swing to your workout routine can significantly improve your fitness level and overall health. So, don’t miss out on the opportunity to reap these benefits and give it a try today!

Build your heart and your wit with kettlebell swings – two birds, one weight.

Improves Cardiovascular Health

Kettlebell swing is great for cardiovascular health. The body’s movement increases heart rate and the muscles need more oxygen. So, breathing and circulation become better. Plus, swing strengthens heart muscles. This boosts blood flow and lowers inflammation, lowering blood pressure.

Also, kettlebell swing works several muscle groups together for more endurance. Energy rises with physical stamina.

Tip: Start slow and build up weight gradually for long-term effects. Ask a fitness expert or certified trainer for help.

Builds Muscles

Kettlebell swing is an awesome workout! Each repetition stimulates muscles to grow. Here are 5 amazing benefits of kettlebell swings:

  • Engages multiple muscle groups at once.
  • Improves core strength, stability & posture.
  • Enhances cardiovascular health.
  • Increases flexibility & mobility.
  • Activates muscles in upper & lower body.

Plus, variations in technique target different muscle groups for better growth and shape. This makes it perfect for all fitness levels from beginner to pro. So, don’t miss out! Regularly adding kettlebells to your regimen leads to faster muscle gain and improved overall fitness. Grab a kettlebell and get ready to build serious muscle power!

Burn Fat

Kettlebell Swing is great for burning fat! It’s also good for your heart and lungs, gives you strength and endurance, and works multiple muscles all at once.

Here’s a 3-step guide to get you started:

  1. Stand with feet shoulder-width apart and hold the kettlebell with both hands.
  2. Slightly squat down, hinge at the hips and swing the kettlebell between your legs.
  3. Stand up and swing the kettlebell up to shoulder level. Do this 10-20 times.

Plus, Kettlebell Swing increases your BMR which helps you lose weight even when you’re not exercising. It also works those muscles in your back that get ignored in regular workouts.

Don’t miss out on the benefits of Kettlebell Swing! Add it to your routine for an efficient full-body workout that’ll help you reach your fitness goals.

Improves Posture

Kettlebell swing has lots of benefits. It helps you improve your posture! When you swing the kettlebell, clench your glutes and engage your abs. This strengthens your muscles and over time builds strength and endurance, leading to better posture.

Kettlebell swings also help align your spine. Many people have poor posture due to overuse of chest muscles and underuse of back muscles. This exercise targets areas like glutes, hamstrings, rhomboids, and trapezius. This balances out the body’s muscles.

To get the most out of Kettlebell swings start with lighter weights. Focus on good form first. Then gradually increase the weight. Experts suggest this for beginners.

Enhances Coordination and Balance

Kettlebell swing has great advantages! It increases coordination and balance. Plus, it strengthens the muscles responsible for providing stability and better communication between the brain and body.

  • Coordination: The arms, hips, and legs must move together when doing this exercise. This promotes coordination.
  • Balance: Keeping a stable stance while swinging the weight back and forth helps improve balance.
  • Cross-training: It’s great for athletes who need high levels of coordination and balance, like dancers, gymnasts, martial artists, or surfers.

In addition, kettlebell swings engage fast-twitch muscle fibers which lead to increased strength and power output without adding bulk.

An amazing story is about an army veteran who was able to regain his lost sense of balance with 2 months of regular kettlebell swinging routine in his living room. He even gained enough confidence to walk without assistance.

How to Do a Kettlebell Swing

Here’s a step-by-step guide on how to perform this full-body workout.

Equipment Needed

  • A kettlebell


  1. Choose the Right Kettlebell: Select a kettlebell that you can swing comfortably. Beginners should start with a lighter weight to master the technique before moving to heavier weights.
  2. Position Your Feet: Stand with your feet slightly wider than shoulder-width apart. Position the kettlebell about a foot in front of you on the ground.
  3. Grasp the Kettlebell: Bend at your hips, keep your back flat, chest lifted, and reach forward to grasp the kettlebell with both hands. Your palms should be facing you.
  4. Start the Swing: Lift the kettlebell off the ground and let it swing back between your legs creating a pendulum motion. Remember to maintain a flat back and avoid rounding your shoulders.
  5. Drive Your Hips Forward: Stand up quickly and drive your hips forward. Use the momentum to swing the kettlebell up to chest height. Your arms should be extended straight in front of you, and your knees should be slightly bent.
  6. Return to the Starting Position: Let the kettlebell swing back down between your legs as you hinge your hips and bend your knees. This completes one rep.
  7. Repeat: Continue the swinging motion. The kettlebell should swing smoothly from between your knees up to chest height.

Proper Form and Tips for Kettlebell Swing

Mastering the Art of Kettlebell Swing: Enhancing Performance and Safety. To achieve better performance and minimize the risk of injury while doing the Kettlebell Swing, you need to perfect your technique. Proper form and tips for Kettlebell Swing is paramount to optimize the benefits and minimize the risk of workout-related injuries.

Five Tips for Doing the Kettlebell Swing Effectively and Safely:

  • Proper Foot Placement: Your feet should be hip-width apart and grounded firmly to the floor.
  • Engage Core Muscles and Glutes: Keep your core muscles tight and engage your glutes during the swing motion.
  • Maintain Correct Posture: Keep your shoulders relaxed, chest up, and tighten your back muscles throughout the movement.
  • Graduate to Heavier Weights Gradually: As you get comfortable with the swing motion, increase the weight gradually to prevent injury.
  • Match Breathing with Movement: Inhale as you swing backward, exhale as you drive your hips forward for maximum power.

Tips for Maintaining Form and Staying Safe During Kettlebell Swings: As you progress with your Kettlebell Swings, listen to your body, and adhere to proper form and technique. Always perform a warm-up before starting the exercise to activate your muscles and prevent injury. Additionally, avoid arching your back as you drive the Kettlebell upwards, as this may lead to lower back pain.

Combining Kettlebell Swings with Other Workouts: Combining the Kettlebell Swing with exercises such as push-ups and lunges can maximize the benefits of the workout. Additionally, incorporating a recovery routine that involves stretching and foam rolling helps to prevent soreness and muscle fatigue.

Pick a kettlebell heavy enough to swing, but light enough to not accidentally knock your neighbor out.

Choosing the Right Kettlebell

Kettlebell training is an awesome way to boost your general fitness, strength, and stamina. To make the most of it, you need to pick the right kettlebell for your goals. Here’s how:

User LevelKettlebell Weight
Beginner8-12 kg
Intermediate12-16 kg
Advanced16-24 kg or more for certain exercises

When deciding on a kettlebell weight, consider aspects like your fitness level, experience, and the kinds of exercises you want to do. It’s better to start with a lighter weight and progress gradually than hurt yourself with a weight that’s too hefty.

Another key factor is grip. Some kettlebells have thin handles that can be hard to hold onto, particularly during strenuous workouts. Look for thicker handles with good grip for a secure and comfy workout.

Did you know that, according to a study in the Journal of Strength and Conditioning Research, you can burn up to 20 calories per minute using kettlebells? That’s more than running at a 6-minute mile pace or biking or circuit training! So, choose wisely and get ready to swing into action with the ideal kettlebell weight.


When doing a kettlebell swing, proper stance is important for avoiding injury and getting the most benefits. Place your feet hip-width apart, toes outwards. Put the kettlebell centered between your feet.

To swing properly, hinge at hips and grip handle with both hands. Keep shoulders down and back, engaging your core. Lift the kettlebell off the ground to begin swinging.

Think about foot placement when finding your stance. Some trainers suggest a wider stance for the dynamic movement, while others suggest a narrow stance to stay stable.

Also consider weight distribution. Put your weight on your heels instead of your toes or midfoot. This will maximize power and keep alignment.

To get the most from this exercise, focus on how you stand and active recovery poses between sets. For example, stand square with hands-on hamstrings. This deactivates internal hip rotators and helps with joint alignment. With the right stance and recovery poses, you’ll do better and avoid injury when doing kettlebell swings.


Grip is crucial for a proper and effective kettlebell swing. It ensures control and stops injuries caused by slipping or dropping weights. Make sure your hold on the handle is firm, yet not too tight to ensure free movement of wrists and fingers.

Different types of grips for kettlebell swings include:

  • Overhand Grip: Handle gripped with palms facing downwards
  • Underhand Grip: Handle gripped with palms facing upwards
  • Hook Grip: Thumbs wrapped around the handle before gripping with fingers
  • Alternating Grip: One hand holds the kettlebell with an overhand grip and alternating sides per set

Choosing a grip is subjective and based on individual preference, comfort, and strength. Be sure to keep consistent grip throughout each set.

Safety is always paramount during workouts. A friend of mine experienced an incorrect grip which almost caused her to drop a kettlebell and sprain her wrist. To prevent injuries, take time to check your grip and make necessary adjustments before each set.

Hip Hinge

To master the perfect kettlebell swing, hip hinge is a must! Here’s how to do it:

  1. Put feet shoulder-width apart, pointing straight or outwards.
  2. Grasp a kettlebell firmly with both hands and position it between your legs.
  3. Bend your hips back as far as you can, while keeping your spine neutral.
  4. Push the kettlebell forward and move your hips. Don’t forget to tense your glutes!

Alignment is important, so keep a stable grip on the kettlebell. For added power, focus on driving through your hips explosively.

Incredible news! A study conducted by King’s College London found that kettlebell swings can lower back pain in adults.

Breathing Techniques

Kettlebell swings require proper breathing technique. This helps you maintain focus and rhythm, plus engages core muscles. During the first half, exhale forcefully as you swing upInhale deeply through your nose when you swing down.

But why is it so effective? Engaging core muscles strengthens them and protects the spine. Also, more oxygen enters your body, increasing endurance and stamina.

When practicing, use lighter weights until your form is seamless. Stay focused on technique, not quantity. Gradual improvement will carry over to other fitness areas.

Arm Extension

When you swing the kettlebell, arm extension is a must for best results. Here’s how to get it right:

  1. Start with a hip hinge and keep your spine neutral.
  2. Begin with a powerful thrust from your hips, while keeping your glutes tense.
  3. Your arms should just go along with the momentum created by your hips, as the bell reaches its peak.
  4. The highest point of the swing should have you standing upright with arms stretched out horizontally.
  5. Let gravity pull the kettlebell back, keeping your wrists straight.

Don’t initiate or focus on arm movement.

At the top of the extension, exhale forcefully for intra-abdominal pressure and spine support. So, remember to breathe correctly while doing kettlebell swings.

Tip: If you are a beginner, use lighter weights until you get the form right.

Common Mistakes to Avoid While Doing Kettlebell Swing

To ensure proper technique and prevent injuries, it is important to be aware of the most common mistakes to avoid during the kettlebell swing exercise.

  • Using too much upper body: Avoid using your arms to lift the kettlebell as it will put excessive strain on your shoulders and arms.
  • Incorrect foot positioning: The feet should be shoulder-width apart and the toes should be pointing slightly outwards to maintain balance.
  • Lack of control: Maintaining control and focus is crucial during the kettlebell swing. Jerky or sudden movements can lead to injuries.
  • Insufficient hip movement: The kettlebell swing mainly works the glutes and hamstrings. Therefore, it is important to focus on proper hip hinge movement.

Maintain an upright posture and keep the core engaged throughout the exercise to avoid lower back pain. Additionally, avoid using kettlebells that are too heavy for your fitness level, as it could lead to injury.

Pro Tip: To avoid wrist injuries, hold the kettlebell handle firmly with both hands, using the strength of your grip to prevent the kettlebell from swinging out of control.

If your back is as curved as a question mark during a kettlebell swing, you’re probably asking for a trip to the chiropractor.

Rounded Back

Maintaining proper posture is a must when doing kettlebell swings. But, people often make the mistake of hunching their back which can lead to serious injuries and discomfort. Let’s see how to avoid it effectively.

Common MistakeReasonsSolutions
Rounding BackWeak core, bad grip, lack of mobility in hips or shoulders.Engage core, straight spine, fix grip, stretch for mobility.

To prevent hunching, use glutes and hamstrings in addition to lower back muscles. Also, make sure the kettlebell has enough space to move between your legs and your elbows close to torso.

Kettlebells were used as counterweights in old Russian markets. Later, farmers began using them in competitions and physical training. In late 19th century, Dr Vladislav Kraevsky created early forms of kettlebells for strength training.

Overusing Arm Muscles

Kettlebell swings are an awesome full-body workout. But if you overwork your arms, it can cause injury and limit the results.

To get the most out of the exercise, power must come from your hips, not your arms! Many people use their arms too much when lifting and swinging the kettlebell. This puts strain on those muscles.

To prevent this, engage your glutes and hamstrings before each rep. Feel them working throughout the entire exercise.

Also, keep your shoulders relaxed and away from your ears. Tensing up can make you lean or hunch, which puts extra pressure on your arms.

Do it right! Kettlebell swings build strength and endurance in many areas. Avoid arm overuse and focus on hip movement for the best results – without hurting yourself.

Overextending at the Top

Kettlebell swing is a popular workout that strengthens core, hips, glutes and shoulder muscles. However, overextending at the top can cause injuries like lower back hyperextension. To avoid this, control movements and keep the spine in a neutral position. Also, shoulders should be relaxed while pulling the kettlebell back and hinge at the hips, not the waist.

Choose the right weight for fitness level. Lifting too much can stress joints and affect performance. Build up technique with lighter weights.

Men’s Health magazine warns of ‘Kettlebell Butt‘ – a painful muscle strain in butt muscles due to incorrect momentum during exercises like swings.

Incorrect Weight Selection

When it comes to kettlebell swings, weight selection is key. Pick wrong and your workout will suffer. Take care and consider each choice.

First, don’t go too heavy. Your body may struggle and risk injury. Second, don’t pick something too light, it won’t help. And third, make sure form stays intact.

Aim for the middle ground. Challenge yourself, but don’t overdo it. Balance between the two is essential.

For extra help, try this pro tip: practice with different weights until you find one that lets you do ten reps continuously, still feeling challenged at the end.

Rushing the Swing

Kettlebell swing is a full-body workout, but hurrying is not advised. Going too fast messes with your form and can lead to injuries. Being too slow takes away the essence of the exercise. Therefore, you need to get the right rhythm when doing kettlebell swings.

Focus on your form more than speed when swinging. Trying to do too many repetitions quickly will challenge your form and cause you to slouch or jerk, which strain your muscles.

To make sure the right muscles are being used during kettlebell swings, try using power breathing techniquesInhale before lifting and exhale at the peak movement. This pumps oxygen into your muscles and makes them stronger.

An article from Harvard Health Publishing points out that if you keep your chest up, you will use stronger back muscles and have more stability in your back angle. Bad posture often causes lower-back pain. So, be slow and steady with a kettlebell and make sure you maintain proper form when doing weight training exercises. These exercises put a lot of stress on your joints and ligaments.

Variations of Kettlebell Swing

The Kettlebell Swing has several variations that can help target specific muscle groups and provide unique benefits. Here are six variations:

  • American swing
  • One-Arm Kettlebell Swing
  • Alternating Kettlebell Swing
  • Two-Handed Kettlebell Swing
  • Double Kettlebell Swing
  • Clean and Jerk

Each of these variations involves different movements, grips, and muscle activation. It is important to understand the proper form and technique before attempting any variation.

In addition to the variations mentioned above, there are several other ways to modify the Kettlebell Swing, such as changing the weight of the kettlebell or adding resistance bands.

It is essential to note that improper form and technique can lead to injuries. Always consult a certified trainer before attempting any new variation or modification.

According to a study published in the Journal of Strength and Conditioning Research, Kettlebell Swings can help improve power and strength in the lower body muscles, including the glutes, hamstrings, and quadriceps.

Why use both arms when you can give one a break? Try the single-arm kettlebell swing for a lopsided workout.

Single-Arm Kettlebell Swing

The Single-Arm Kettlebell Swing is an awesome exercise for toning your entire body. To complete it safely and productively, keep the proper posture and form in mind.

Start with feet shoulder-width apart and a kettlebell in one hand. Then, slowly hinge from your hips, allowing the kettlebell to swing between your legs. Stand up quickly and use the momentum to swing the kettlebell up to chest height, squeezing your core and glutes. Reverse the movement to bring it back down. Do the desired reps, then switch arms.

It’s super important to maintain correct form throughout the reps. Don’t round out your back or use too much arm strength. Build up the weight gradually as you get more powerful. This one-sided swing is great for muscle imbalances. Remember to take deep breaths and increase the weight over time.

Tip: Always warm up first! This will protect you from injury and make sure you get the most out of the workout.

Double Kettlebell Swing

Ready to get a pro-level workout with the Double Kettlebell Swing? Here’s the 4-step formula:

  1. Get two kettlebells and stand with feet shoulder-width apart. Hold them in front of you.
  2. Hinge at the hips and swing the kettlebells back between your legs. Keep your back straight.
  3. Thrust your hips forward and swing the kettlebells up to your chest. Then down again between your legs.
  4. Repeat 10-15 times with power from your hips.

To stay safe, use a weight you can control. Keep your core engaged and don’t arch your lower back or bend over too much.

Did you know? A study in The Journal of Strength and Conditioning Research found that the Double Kettlebell Swing helps build adult strength and endurance.

Kettlebell Clean and Jerk

  1. Start with the kettlebell on the ground.
  2. Squat down; grip the handle with both hands and keep your back straight and your core engaged.
  3. Pull the kettlebell to your chest in one motion. Dip your knees, then push it up above your head with arm power.
  4. Explode your legs as you complete the jerk motion, extending them at their maximum height.
  5. Lower the kettlebell to chest level with control, then back to the starting position.

If you want to step up your routine, try different hand positions or varying weights to challenge yourself!

Fun fact: Kettlebells were first used by Russian army troops for exercise. Now they’re popular worldwide as a great way to build strength and endurance!

Two-Handed Kettlebell Swing

The two-handed kettlebell swing is a great workout that targets the core and lower body muscles. It’s an important exercise in the fitness world as it helps to build strength and endurance.

Here’s a 4-Step guide on how to do the two-handed swing properly:

  1. Stand shoulder-width apart with feet facing forwards. Hold the kettlebell with both hands between the legs.
  2. Bend the knees slightly. Push hips back. Keep the core tight.
  3. Do an explosive motion. Drive through the legs. Swing the kettlebell to shoulder height. Control the movement all the time.
  4. Squeeze the glutes. Lean back at the top of the move. Lower the kettlebell back to its starting position.

It’s important to use the lower body strength, not just arms. Also, don’t lift the bell higher than chest level with momentum.

For an extra challenge, try single-arm swings or two kettlebell double swings.

Pro Tip: To avoid any strains or injuries, focus on form over speedActivate the right muscles during the move.

Hand-to-Hand Kettlebell Swing

The hand-to-hand kettlebell swing is a full-body workout which improves cardiovascular strength and endurance. Stand with feet shoulder-width apart, holding the kettlebell at hip level with one hand. Here’s a 5-step guide to master it:

  1. Do a two-handed kettlebell swing.
  2. Shift your weight when the bell reaches the highest point.
  3. Pass the kettlebell quickly from one hand to another during the descent.
  4. Aim for 3 sets of 10-15 reps per arm with moderate weight.
  5. Engage your core muscles and breathe deeply as you do the move.

Take care when performing this move. It requires coordination of both sides of your body. Perfecting it will strengthen the brain and improve full-body endurance.

Pro Tip: Once you’re comfortable, play around with different weights and speeds to adjust intensity.

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