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A Quick Guide to Swings

also known as

  • Kettlebell swings
  • Dumbbell swings

purpose and benefits

Kettlebell swings are a dynamic and effective exercise that targets multiple muscle groups while providing cardiovascular benefits. The purpose of kettlebell swings is to improve strength, power, and endurance.

This exercise engages the muscles in the lower body, core, and upper body, making it a full-body workout. The primary muscles work together to generate power and propel the kettlebell forward, while the secondary muscles provide stability and assist in the movement.

primary muscles used

  • Glutes (buttocks)
  • Hamstrings (back of the thighs)
  • Lower back

secondary muscles used

  • Quadriceps (front of the thighs)
  • Core muscles (abdominals and lower back)
  • Shoulders
  • Forearms

How to do a Kettlebell Swing

Step-by-step instructions to perform kettlebell swings:

  1. Stand with your feet shoulder-width apart, toes slightly turned out. 
  2. Stand with your feet shoulder-width apart:
  • Hold the kettlebell with both hands, palms facing down, and arms extended in front of you.
  • Maintain a neutral spine and engage your core.
  • Keep your shoulders down and back.
  1. Hold the kettlebell with both hands, palms facing down, and arms extended in front of you.
  2. Hinge at the hips, pushing your buttocks back, and allow the kettlebell to swing between your legs.  Slight bend in the knees as you hinge at the hips to swing the kettlebell. The knees should not be fully extended or locked. The elbow action is minimal, with the arms acting as a pendulum to guide the kettlebell's movement.
  3. Drive your hips forward, engaging your glutes and hamstrings, to propel the kettlebell forward and up to shoulder height.
  4. As the kettlebell reaches its peak, allow it to swing back down between your legs by hinging at the hips again.
  5. Repeat the swinging motion for the desired number of repetitions.

loading options

  • Kettlebell
  • Dumbbell