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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Secondary muscles
- Lower back Shoulders
- Equipment
- Kettlebell
Kettlebell Swing (Version 2)
4 steps Updated 29/08/2026
Kettlebell Swing (Version 2) is a free weights exercise targeting Glutes (gluteus maximus, gluteus mideus), Hamstrings (Biceps Femoris using Kettlebells.
Step by step
How to perform it
- Stand with your feet shoulder-width apart, toes pointing slightly outward. Place a kettlebell vertically on the floor between your feet. Bend at your hips and knees to reach forward and grab the kettlebell with both hands, interlocking your fingers.
- Hinge at your hips to swing the kettlebell back between your legs, allowing a slight bend in your knees.
- Drive through your hips, extending them forcefully to swing the kettlebell forward and up to shoulder height. Allow the momentum to carry the kettlebell upwards, keeping your arms straight but not locked.
- As the kettlebell begins to descend, hinge at your hips again to let it swing back between your legs, preparing for the next repetition. Repeat for the desired number of repetitions.
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Variations and related exercises
Alternate Arm Leg Plank
Alternate Arm Leg Plank Hold
Alternate Arm Leg Plank Rest Pause
Bird Dog (Version 2)
Last updated: 29/08/2026
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Kettlebell Swing (Version 2)
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