The Kettle Bell swing involves moving a weight or kettle bell in a pendulum motion from between the knees to abdomen level. 
The kettlebell swing is a hinge – the hamstrings and glutes are loaded and the legs and hips (not the arms) are used to drive the kettlebell up. It works the muscles in the hips, glutes, hamstrings, lats, abs, shoulders, pecs and also improves your grip. It is a genuine all-body muscle and aerobic work-out. 
Hold a weight you can comfortably carry in both hands 
Squat so that the weight is in front of you just below groin level 
Lift the weight to the upper abdomen 
Swing the weight between your legs 
Return to the squat position and repeat 
Aim for a fluid, swinging, hinge-like action. 
Our site uses cookies. For more information, see our cookie policy. Accept cookies and close
Reject cookies Manage settings