Kettlebell Swing
The Kettlebell Swing primarily works the Biceps Femoris (Long Head), Gluteus Maximus, with secondary activation of the Semimembranosus, Semitendinosus, Trapezius (Upper) and stabilizer support from the Erector Spinae, Rectus Abdominis, Transverse Abdominis. It is a kettlebell compound exercise at intermediate difficulty.
Dynamic kettlebell hip hinge explosive movement emphasizing power.
| Equipment | Kettlebell |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Hinge |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Biceps Femoris (Long Head), Gluteus Maximus |
| Secondary | Semimembranosus, Semitendinosus, Trapezius (Upper) |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Biceps Femoris (Long Head) (hamstrings)
- Primary Muscle Gluteus Maximus (glutes)
Secondary Muscles
- Secondary Muscle Semimembranosus (hamstrings)
- Secondary Muscle Semitendinosus (hamstrings)
- Secondary Muscle Trapezius (Upper) (back)
Stabilizer Muscles
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
Instructions
- Preparation: Grasp kettlebell by the handle with firm grip. Execution: Push hips back while maintaining flat back, lowering torso toward floor. Drive hips forward to return to upright position. Repeat. Comments: Maintain control throughout movement to fully engage the Gluteus Maximus, Biceps Femoris (Long Head).
Alternative Exercises
Get this data via the REST API or MCP Server.