ExerciseGIF

Exercises / Kettlebell swing

Kettlebell swing GIF

Figure

Male figure; the female figure follows.

Muscles
Background

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Worked muscles

  • GlutesMusculus gluteus maximus
  • HamstringsMusculi ischiocrurales
  • Lower backMusculus erector spinae
  • QuadricepsMusculus quadriceps femoris
  • ForearmsMusculi antebrachii
Equipment
Kettlebell
Loop
One repetition, 1.5 seconds

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Part of the Legs and glutes pack: male figure (the female figure follows), GIF, WebP and MP4 at 480 and 720 px, commercial license.

Get the Legs and glutes pack, $49Whole library, $249

From the API

GET one exercise
curl https://api.exercisegif.com/v1/exercises/kettlebell-swing \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a kettlebell swing

  1. Stand with feet shoulder-width apart and grip the kettlebell handle with both hands
  2. Hinge at the hips by pushing your hips back and bending knees slightly, keeping your back straight
  3. Allow the kettlebell to swing between your legs while maintaining control
  4. Drive your hips forward explosively to propel the kettlebell upward
  5. Keep your arms straight and let the momentum from your hips power the movement
  6. Control the kettlebell as it swings back down and repeat the hip hinge motion

Form tips

  • Keep your core engaged throughout the entire movement to protect your lower back
  • The power comes from your hips, not your arms - focus on the hip thrust motion
  • Maintain a neutral spine and avoid rounding your back during the movement
  • Keep your shoulders back and chest up throughout the exercise
  • Land softly on your heels when the kettlebell swings back down between your legs

Works similar muscles