Kettlebell Swing

1,000m ROW

11 Min AMRAP
11KB Swings 2/1.5
5 Deadlifts 225/135
11 K2E

Kettlebell Swing

What is a Kettlebell?

A kettlebell is a traditional Russian weight made from cast iron. They can be used for many exercises to train strength and power.

The Kettlebell Swing:

We use kettlebells for many movements, the most common being the kettlebell swing. The kettlebell swing trains “hip drive”, which means using the powerful muscles of the hips and legs to drive the kettlebell overhead.

Key Points of the Kettlebell Swing:

  • Use your hips to drive the kettlebell, not your arms
  • Maintain a tight core
  • Drive your weight on your heels
  • Keep your chest up – don’t let the kettlebell pull your shoulders down
  • The swing finishes with your hips fully extended and kettlebell overhead (over your heels)