Kettlebell Swing Workout: Train the Whole Body With One Simple Exercise

Most people have done or have seen someone perform kettlebell swings, as they are one of the most common exercises in fitness settings. In this article, we will discuss which muscles kettlebell swings target, how to perform them correctly, and different workout variations focused on the performance of this exercise.

How to do a kettlebell swing correctly

Kettlebell swings can be performed either double-handed or single-handed.

Below you can find the steps to perform the more conventional double-handed version, although, they can also be applied when performing the single-handed alternative.


  • Stand upright with your feet shoulder-width apart and holding a dumbbell from the handle using both hands

  • Extend the arms down to position the kettlebell in front of you 

  • Hinge back at the hips to swing the kettlebell back between your legs

  • Using your glutes and keeping your core engaged, push forward to swing the kettlebell up to head-height

  • Maintaining full control over the kettlebell, lower the arms to move the kettlebell down to the starting position. This is one repetition

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