Kettlebell Swing
Our friends Mike Salemi and Mind Pump Media break down the kettlebell swing in this super detailed explanation. The kettlebell swing utilizes a lot of muscles like your quads, glutes, core, shoulders and back in one movement. It is truly a full body exercise. It can be used to build all the muscles previously mentioned as well as help strengthen other lifts. Kettlebell Swings will significantly increase your deadlifting numbers. Increased power and strength in your hips, quads, glutes and core directly translate to better athletic performance and explosiveness which can give you the edge you need in athletic competitions. While others focus on traditional lifts that isolate one muscle, you can create more power and explosiveness throughout your entire body with the kettlebell swing.
- Feet about ten inches from kettlebell, toes can be aligned or pointed out
- Set the hips, by pushing your butt back toward the opposite wall (1:46)
- Drive the shoulders away from the ears (2:09)
- Activate the lats by 'bending the handle' (2:27)
- Practice the hike drill (2:40)
- Keep your neck straight, at the bottom the eyes should look down and then look straight ahead at the top
- Move to the kettlebell swing (7:00)
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More Kettlebell Swing Styles
Pendulum Kettlebell Swing
Hinge Based Kettlebell Swing
Double Kettlebell Swings
Strengthens: Hamstrings, glutes, quads, core, forearms
Set Up: Feet should be a bit wider than hip width apart, especially if bringing both kettlebells between the legs. Start with bells slightly in front of shoulders in hinge position, so you have to reach forward to grab hold of the handles. Spine neutral and shoulders just above hip level. Engage the upper back and lats by pulling the shoulders down and away from the ears.
Alternating Kettlebell Swings
Strengthens: Hamstrings, glutes, quads, core, forearms
Set Up: Start with bell slightly in front of shoulders in hinge position. Spine neutral, shoulders just above hip level. Feet about hip width apart. Set hook grip on the bell. Can go thumb forward or thumb back
Dead Stop Swings
Strengthens: Hamstrings, glutes, quads, core, forearms
Set Up: Start with bell slightly in front of shoulders in hinge position. Spine neutral, shoulders just above hip level. Feet about hip width apart. Set hook grip on the bell. Can go thumb forward or thumb back
Kettlebell Swing Step
Strengthens: Hamstrings, glutes, core
Set Up: Place the bell slightly in front of the shoulders in a hinge position with feet about hip width apart. Spine neutral, shoulders just above hip level, set lats & shoulders by "breaking" the bell handle.