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The Kettle bell Swing is a lower body exercise that primarily targets the hamstrings, but also works the calves, glutes, lower back and shoulders. This is a compound exercise which is well suited to intermediate lifters.




  • Hold a kettle bell (or dumbbell) in two hands with your arms relaxed. Push your butt backwards, allow your torso to come forwards and bend your kees slighly until you feel a stretch in your hamstrings.
  • Squeeze your glutes and hamstrings to drive your hips forwards and swing the kettle bell out in front of you in a fast, explosive motion.
  • Let the kettle bell fall back to the starting position – you don’t need to lower it slowly.
  • Keep your abs contracted and your back flat throughout the movement.

Leg Muscle Diagram.

Leg Muscles