Two Handed Kettlebell Swing:

Skill Level: Beginner
Main Muscle Groups Worked

 Lower Back Biceps Adductors Middle Back Triceps Quadriceps Trapezius Forearms Calves Latissimus Dorsi Abdominals  Gluteus Maximus  Shoulders Obliques  Hips Chest  Hamstrings

Exercise Steps:

1. Stand in spine-neutral position with feet slightly wider than shoulder-width apart.

2. Hold kettlebell with both hands, palms down, arms in front of body.

3. Bend knees slightly and thrust hips back, as for a squat, but don’t go down as far.

4. Maintaining a fluid motion, drive hips forward explosively while swinging the kettlebell forwards and to shoulder height, engaging hips and glutes all the time. The hips and glutes, rather than the arms, should be driving the kettlebell forward.

5. Lower kettlebell back down between legs and repeat swinging motion for 12-15 repetitions, or according to your particular program and weight of kettlebell.

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One Handed Kettlebell Swing

Skill Level: Beginner-Intermediate
Main Muscle Groups Worked

 Lower Back Biceps Adductors Middle Back Triceps Quadriceps Trapezius Forearms Calves Latissimus Dorsi Abdominals  Gluteus Maximus  Shoulders Obliques  Hips Chest  Hamstrings

Exercise Steps:
1. Stand in spine-neutral position with feet slightly more than shoulder-width apart.

2. Hold kettlebell with one hand, palm down and arms in front of body.

3. Bend knees slightly and thrust hips back, as for a squat, but don’t go down as far.

4. Maintaining a fluid motion, drive hips forward explosively while swinging the kettlebell forwards with one hand to shoulder height, engaging hips and glutes all the time. Swing the other arm out at the same time to maintain your balance and help drive momentum. The hips and glutes, rather than your arm, should be driving the kettlebell forward.

5. Take kettlebell in your other hand after swinging it back between your legs and swing it out again, focussing on the hip thrust to power it out.

6. Repeat swinging motion for 12-15 repetitions per side, or according to your particular program and weight of kettlebell.
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