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Exercise Lab

Kettlebell Full Swing

View Instructions

Equipment

  • Kettlebells

Muscle Groups

  • Back
  • Hips & Buttocks
  • Legs

Purposes

  • Explosive power in the hips
  • Upper and lower body coordination
  • Endurance

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Description

  • Standing up straight, grasp the kettlebell firmly.
  • Swing the kettlebell back, between your legs and squat down.
  • Jump up explosively and use your hips to propel the kettlebell upward.
  • Use your arms to slow the kettlebell as it reaches the top.
  • Swing the kettlebell back down into the next repetition.

ProTip

  • Keep your stomach and lower back tight.

Mistakes

  • Bad posture.