Skip to main content

​
Technique

  1. Begin in a standing position with your feet shoulder-width apart, holding a kettlebell in one hand at arm’s length.
  2. Hinge at the hips and slightly bend your knees, allowing the kettlebell to swing back between your legs.
  3. Drive through your hips and legs, swinging the kettlebell upward to chest level, then switch hands mid-air.
  4. Continue to swing the kettlebell back and forth, alternating hands with each swing.

​
Form tips

  • Maintain a neutral spine and engage your core muscles throughout the movement.
  • Use the power generated from your hips to drive the kettlebell upward.
  • Focus on a smooth and continuous motion as you alternate hands.
Logging: Weight used on one side. Each repetition involves working both sides.
Risks
  • Start with a lighter kettlebell to practice the movement and prevent strain.
  • Maintain a secure grip on the kettlebell to avoid accidents or slips.

​
Muscles

Strength

Primary

  • Spine
  • Glutes
  • Hamstrings

Secondary

  • Hip adductors
  • Back
  • Forearms
  • Spinalis thoracis
  • Longissimus thoracis
  • Iliocostalis
  • Gluteus maximus
  • Semitendinosus
  • Semimembranosus
  • Biceps femoris (long)
  • Rhomboid major
  • Middle trapezius
  • Lower trapezius
  • Flexor digitorum superficialis
  • Flexor digitorum profondus
  • Flexor pollicis longus

​
Equipment

Kettlebell
Kettlebell

​
Appears in

Other disciplines
Joint movements
Trunkextension
Hipextension
HandFinger flexion
trains stretches

​
Regressions

e0jo

One-hand kettlebell swing

Beginner
e0jn

Two-hand kettlebell swing

Novice
e0k2

Kettlebell deck squat

Novice
e1aj

Dumbbell deck squat

Novice
w024

Extended deck squat

Novice
w012

Deck squat

Novice
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.