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Kettlebell Swing

Kettlebell Swing

LegsKettlebellIntermediateCrossFit
TrapsChestSide deltsFront deltsBicepsForearmsObliquesAbsHip abductorsQuadsAdductorsCalvesTrapsChestSide deltsFront deltsBicepsForearmsObliquesAbsHip abductorsQuadsAdductorsCalves
Front
LatsTrapsUpper backRear deltsTricepsForearmsLower backHip abductorsGlutesHamstringsAdductorsCalvesLatsTrapsUpper backRear deltsTricepsForearmsLower backHip abductorsGlutesHamstringsAdductorsCalves
Back
GlutesHamstringsAbsLower backFront delts

Primary muscle

Glutes + hamstrings

Secondary

Core, lower back, shoulders

How to do it

Feet shoulder-width. Hike the kettlebell back between your legs, then snap the hips forward hard — let the weight float to chest height. Use both hands.

Common mistake

Turning it into a squat; lifting with the arms; leaning back at the top.

Alternative

Kettlebell Deadlift (easier)
Kettlebell DeadliftRomanian Deadlift

Your results

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