Kettlebell swing

Start by standing up tall, feet a bit wider than hip-width apart. Keep your back straight.
Bend your knees and lower the kettlebell to the ground.
Use your legs and glutes to raise the kettlebell to chest level. Keep your arms straight.
Move back into the squat position and repeat.

Points of attention

Keep your upper body straight, chest forward and shoulders relaxed.

Variations

PROGRESSION

Use a heavier kettlebell.
Increase the pace.
Lower your hips a bit further to the ground.

REGRESSION

Use a lighter kettlebell.
Squats with a kettlebell (or without if it’s still too heavy).

VARIATION: SINGLE ARM SWING

Instead of holding the kettlebell with both hands, hold it with one hand. The movement should stay the same. Use your abs to keep your upper body facing forward

VARIATION: HAND-TO-HAND SWING

Hold the kettlebell with one hand. Swing up and switch hands when your legs are straight and the kettlebell is at chest level. Go back down to a squat and repeat.

VARIATION: AMERICAN KETTLEBELL SWING

Instead of raising the kettlebell to chest level raise it above your head. Keep your core engaged and your arms straight.

Muscles involved

Quadriceps
Hamstrings
Glutes
Abs
Shoulders
Arms