Kettlebell Full Swing
Blast fat & build power! The Kettlebell Full Swing engages your core, glutes, and more for a full-body workout.
The Kettlebell Full Swing is a compound exercise that mainly works the glutes & hips, hamstrings and quads, with help from the core and lower back. You'll need: kettlebells.
Required Equipment
Kettlebell Full Swing Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings; Quads (quadriceps femoris)
Secondary
Spinal Erectors (erector spinae); Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Kettlebell Full Swing Variations and Alternatives
How to do the Kettlebell Full Swing
Stand with your feet shoulder-width apart.
Hold a kettlebell with both hands using an overhand grip (palms facing down). Your hands should be slightly wider than your legs.
Start by hinging your hips backward while slightly bending your knees. Keep your back straight, chest up, and shoulders back.
Allow the kettlebell to swing slightly back between your legs.
Drive your hips forward explosively, extending your knees and hips to a standing position, using that momentum to swing the kettlebell forward and upward to around chest height. Keep your arms straight.
As the kettlebell reaches its peak and starts to descend, hinge at the hips again, returning to the starting position, and let the momentum take the kettlebell back between your legs.
Repeat the movement, maintaining the momentum, swinging the kettlebell back and up for the desired number of reps.
Make sure to keep your core engaged throughout the exercise and avoid rounding your back. The motion should be fluid, and your breath should sync with the movement, exhaling as the kettlebell rises and inhaling as it falls.
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Kettlebell Full Swing FAQs
What muscles does the Kettlebell Full Swing work?
The Kettlebell Full Swing mainly works the glutes & hips, hamstrings and quads, with help from the core and lower back. The main muscles are the gluteus maximus, hamstrings and quadriceps femoris.
What equipment do you need for the Kettlebell Full Swing?
Kettlebells.
Is the Kettlebell Full Swing a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Kettlebell Full Swing go on?
It belongs on pull day in a push/pull/legs routine.
What are some Kettlebell Full Swing variations and alternatives?
Similar exercises include the Bodyweight Swing, Dumbbell Full Swing, Dumbbell Single-Arm Swing and Dumbbell Swing.
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