Kettle Bell Swing Exercise Guide

Introduction.

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.

Alternatives.

• Glute-ham raise

Technique.

• 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.