Kettlebell swing

Exercise overview

Primary muscle group: Full Body

Exercise type: Kettlebell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 16

Average per rep (lbs)*: 35

Description: Stand with your legs a little wider than shoulder width apart, with the kettlebell between your feet. Hinge at the hips and a little at the knees, grasp the kettlebell with both hands, and lift it a little off the floor by extending your hips. Inhale as you slowly swing the kettlebell backward and up between your legs. Forcefully extend your hips and knees to swing the kettlebell up in front of you. Squeeze your glutes at the top. Hinge at the hips and a little at the knees as the kettlebell swings back down. Guide the kettlebell between your legs. Repeat the swings for the prescribed number of times.

Exercise ID: 00171

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Hip Hinge, Not Squat: Focus on hinging at the hips rather than squatting. Your knees should bend slightly, but the power should come from your hip drive.
Neutral Spine: Keep your back straight and avoid rounding it. A neutral spine protects your lower back and helps drive power from your hips.
Engage Your Core: Tighten your core throughout the motion to protect your spine and provide stability.
Drive with Hips: The kettlebell swing is driven by the explosive movement of your hips, not your arms. Your arms should only guide the kettlebell, not lift it.
Use the Right Weight: Select a kettlebell that challenges you but allows you to maintain proper form. Starting with a lighter weight is better if you're new to the movement.
Foot Position: Position your feet slightly wider than shoulder-width apart and keep them planted firmly on the ground throughout the exercise.
Breathing Technique: Exhale forcefully at the top of the swing. This helps in engaging your core and ensures you're using the correct breathing pattern.
Eyes Forward: Keep your gaze forward or slightly downward to maintain a neutral neck and head position. Avoid looking up as it can strain your neck.
Timing and Rhythm: Maintain a fluid motion and avoid pausing at the bottom or top of the swing. Your kettlebell swings should be continuous and rhythmic.
Shoulder Engagement: Ensure your shoulders are slightly engaged and stable to prevent them from getting pulled forward by the momentum of the kettlebell.
Practice Consistently: Regular practice will help you improve your form and build the necessary strength for kettlebell swings. Consistency is key!

Exercise overview

Exercise tips and tricks

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