Hamstrings
Kettlebell Swing
The Kettlebell Swing is a strength exercise with a kettlebell for your hamstrings. Share of the load in the Zulta muscle model: gluteus maximus 28%, hamstrings (biceps femoris) 14% and spinal erectors (lower back) 12%.
Also known as: kb swing, russian kettlebell swing
How to do it
- Place a kettlebell about a foot in front of you and stand with the feet a little wider than the hips.
- Hinge, grip the handle with both hands and tilt the bell back toward you.
- Hike the bell back between the legs, high up near the groin.
- Snap the hips forward and stand tall so the bell floats to about chest height with straight arms.
- Let the bell fall back and hinge to receive it between the legs, then repeat.
Tips
- Think of the swing as a jump without leaving the floor.
- Squeeze the glutes and brace the abs at the top, like a standing plank.
- Wait for the bell to reach you before you hinge.
Common mistakes
- Squatting the bell up and down.
- Lifting the bell with the arms and shoulders.
- Leaning back at the top instead of standing straight.
Muscles worked by the Kettlebell Swing
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A ballistic hip hinge: the glutes snap the hips through, hamstrings and erectors load on the backswing, and the arms only guide the bell.
Kettlebell Swing alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
Similar exercises
- Kettlebell Hand to Hand Swing
- Kettlebell Swing (American)
- Single Arm Kettlebell Swing
- Glute Focused RDL
- Staggered Stance Deadlift
Frequently asked questions
What muscles does the Kettlebell Swing work?
Mainly the gluteus maximus and hamstrings (biceps femoris). The spinal erectors (lower back), hamstrings (semitendinosus/-membranosus) and adductors assist.
Is the Kettlebell Swing good for beginners?
The Kettlebell Swing is rated intermediate. If you are new, learn the Band Deadlift first and build up from there.
What is a good alternative to the Kettlebell Swing?
For example the Double Kettlebell Swing, Band Pull Through and Cable Pull Through. They train mostly the same muscles, some with different equipment.
How do you make the Kettlebell Swing harder?
Add weight or reps, or move on to the Double Kettlebell Swing.
Sources
- McGill and Marshall 2012, JSCR 26(1):16-27 (kettlebell swing, snatch, bottoms-up carry)
Log your sets in Zulta
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