Kettlebell Full Swing

Note: This is just a visual reference — it may vary depending on your setup.

Strength Lower body

Core Lower Body

Muscle Activation

Front Deltoid · Glute · Hips · Shoulders

80%

Erector Spinae

20%

Equipment

Kettlebell

Setup / Starting Position

Stand with your feet shoulder-width apart, holding a kettlebell with both hands in front of your body.
Keep your arms extended and your back straight.

Exercise Position

Hinge at your hips and slightly bend your knees, lowering the kettlebell between your legs.
Keep your chest up and your shoulders pulled back.

Form & Performance

Drive through your hips and straighten your knees to swing the kettlebell forward and up to shoulder height.
Use the momentum generated by your hips to propel the kettlebell.