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Kettlebell Swing

How to perform the kettlebell swing video

by shedboy71

This dynamic exercise is the perfect way to kickstart your fitness routine. Kettlebell swings are an effective and efficient full-body workout. They help engage your core, build strength, improve your posture, and burn calories. Kettlebell swings help improve your cardiovascular health and can be used in a variety of ways to vary your exercise routine.

To perform kettlebell swings, you will need a kettlebell. Start with a moderate weight that you are comfortable with, as it is important to practice proper form. Begin by standing with your feet slightly wider than hip-width apart. Grasp the handle of the kettlebell with both hands, and then hinge at the hips to swing the kettlebell between your legs. Drive your hips forward, bringing the kettlebell up to chest height. Keep the arms straight and your core engaged, and then reverse the motion to the starting position.

The kettlebell swing is a great way to get a full-body workout in a short amount of time. Incorporate this dynamic exercise into your training routine to help build strength, improve your posture, and boost your cardiovascular health.

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Side-Step Kettlebell Swing

by shedboy71

Side-Step Kettlebell Swing

Skill Level: Intermediate-Advanced

Main Muscle Groups Worked

Exercise Steps

  1. Begin with the basic two-handed swing.
  1. However, when the kettlebell is on its way down, put your right foot out and step to the right.
  1. When the kettlebell is up, bring your left foot over to meet your right foot, so your feet are together.
  1. Continue taking steps to the right as space allows, then change direction and side-step to the left for the same number of repetitions.
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One Handed Kettlebell Swing

by shedboy71

One Handed Kettlebell Swing

Skill Level: Beginner-Intermediate



 

Main Muscle Groups Worked


Exercise Steps

  1. Stand in spine-neutral position with feet slightly more than shoulder-width apart.
  2. Hold kettlebell with one hand, palm down and arms in front of body.
  3. Bend knees slightly and thrust hips back, as for a squat, but don’t go down as far.
  4. Maintaining a fluid motion, drive hips forward explosively while swinging the kettlebell forwards with one hand to shoulder height, engaging hips and glutes all the time. Swing the other arm out at the same time to maintain your balance and help drive momentum. The hips and glutes, rather than your arm, should be driving the kettlebell forward.
  5. Take kettlebell in your other hand after swinging it back between your legs and swing it out again, focussing on the hip thrust to power it out.
  6. Repeat swinging motion for 12-15 repetitions per side, or according to your particular program and weight of kettlebell.
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Two Handed Kettlebell Swing

by shedboy71

Two Handed Kettlebell Swing

Skill Level: Beginner

 

Muscles Worked

Exercise Steps

  1. Stand in spine-neutral position with feet slightly wider than shoulder-width apart.
  2. Hold kettlebell with both hands, palms down, arms in front of body.
  3. Bend knees slightly and thrust hips back, as for a squat, but don’t go down as far.
  4. Maintaining a fluid motion, drive hips forward explosively while swinging the kettlebell forwards and to shoulder height, engaging hips and glutes all the time. The hips and glutes, rather than the arms, should be driving the kettlebell forward.
  5. Lower kettlebell back down between legs and repeat swinging motion for 12-15 repetitions, or according to your particular program and weight of kettlebell.
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