Strength

Single Kettlebell Swing

The Single Kettlebell Swing targets glutes, legs, core, and back muscles for a full-body workout. This dynamic exercise improves overall strength, power, and boosts cardiovascular fitness.
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Single Kettlebell Swing instructions
Step-by-step instructions
1
Stand upright with feet slightly larger than shoulder-width apart, holding a kettlebell with both hands in front of you at arm's length.
2
Bend your hips and knees, pushing your hips back, while leaving your chest up and looking straight ahead.
3
As you quickly stand up straight again, use the momentum to swing the kettlebell up to shoulder height, keeping your arms straight.
4
Allow the kettlebell to fall back down in a controlled movement, guiding it back between your legs while bending your hips and knees.
5
Repeat this motion for the desired number of repetitions. Make sure not to use your back to swing the kettlebell up, the power should come from your hips and legs.
Stand upright with feet slightly larger than shoulder-width apart, holding a kettlebell with both hands in front of you at arm's length.
Bend your hips and knees, pushing your hips back, while leaving your chest up and looking straight ahead.
As you quickly stand up straight again, use the momentum to swing the kettlebell up to shoulder height, keeping your arms straight.
Allow the kettlebell to fall back down in a controlled movement, guiding it back between your legs while bending your hips and knees.
Repeat this motion for the desired number of repetitions. Make sure not to use your back to swing the kettlebell up, the power should come from your hips and legs.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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