Kettle Bell Swings

These kettlebell movements are great for your core, legs, lower back & balance and take only 60 SECONDS.

Workout & fitness instruction with CEO and founder Ann Barnes.

Kettlebell Swings

Kettlebell Swings are a beginner-friendly, full-body exercise that strengthens your core, legs, and lower back and improves balance. This dynamic movement combines strength and cardio, making it an efficient workout for building functional fitness.

Start by standing with your feet shoulder-width apart, holding a kettlebell with both hands in front of you. Keep your chest lifted, shoulders relaxed, and core engaged. Hinge at your hips by pushing your hips back, slightly bending your knees, and swinging the kettlebell between your legs.

Drive your hips forward explosively to swing the kettlebell up to chest height, keeping your arms straight and your back flat. Let the momentum come from your hips and glutes, not your arms.

Allow the kettlebell to swing back down between your legs as you hinge at the hips again, and repeat the movement in a controlled rhythm. Focus on proper form and steady breathing. This exercise strengthens your posterior chain, engages your core, and improves overall balance and coordination.