Kettlebell swing
Also called two-hand swing, Russian swing
- Works
- Buttocks · gluteus maximus
- Back of the thigh · hamstrings
- Lower back · erector spinae
- Forearm and grip · wrist and finger flexors
- Needs
- Kettlebell
Setup
Stand with feet a little wider than your hips. Put the kettlebell on the floor about one foot in front of you.
Steps
- Push your hips back and hold the handle with both hands.
- Pull the bell back between your legs, high up near your groin.
- Stand up fast by pushing your hips forward. Let the bell float to chest height.
- Let it fall back between your legs and push your hips back again.
- To finish, let it slow down and set it on the floor in front of you.
Breathing
Breathe in as the bell goes back. Breathe out sharply as your hips push forward.
Where you feel it
In your buttocks and the back of your thighs. The arms only guide the bell.
Common mistakes
- Squatting down instead of pushing the hips back.
- Lifting the bell with the arms.
- Leaning back at the top.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.
Stop if your lower back aches.