Kettlebell swing technical illustration tutorial

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August 26, 2025

Kettlebell swing is the basis of all kettlebell movements. It is mainly used to train the hip joint to exert force to drive the muscles of the upper and lower body.

Target exercise parts: mainly used in the buttocks, thighs and lower back muscles.

Start position: upright, with feet wider than shoulders, grasp the kettle Ling with both hands or one hand. Focus

Eventuals:

1. Hold the kettlebell with one hand or both hands, so that the kettlebell is between the legs, the upper body leans forward from the hips, and the back remains straight.

2. Swipe the kettlebell backwards, and then use explosive power to swing the kettlebell forward until it is as high as the chest. Keep your arms straight and stretch your hips, knees, and ankles explosively.

Attention:

Stay on the back: Keep your back flat and don't twist.

Stay on the kettlebell

Maintaining your eyes to the kettlebell

Maintainment | Bell VS Footer, the difference between Dumbbell and Footer