Demo & instructions
Kettlebell Swing
Also known as: KB Swing, Two-Hand Kettlebell Swing
Instructions
A fast, rhythmic hip hinge that sends a kettlebell floating out to chest height. It builds snappy hips and works your heart and lungs in very little time.
- Movement
- Hinge
- Type
- Compound
- Level
- Beginner
- Typical range
- 8–30 reps
Setup
- 1Place the kettlebell on the floor about a foot in front of you.
- 2Stand with feet a little wider than your shoulders and toes turned slightly out.
- 3Hinge at the hips, grip the handle with both hands, and tilt the bell toward you.
Execution
- 1Hike the bell back between your legs, keeping your forearms close to your inner thighs.
- 2Snap your hips forward and stand tall so the bell floats up to about chest height.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
