---
title: "Kettlebell Swing (Version 2)"
description: "Stand with your feet shoulder-width apart, toes pointing slightly outward."
locale: en
slug: kettlebell-swing-version-2
url: "https://hi.fitness/exercises/kettlebell-swing-version-2"
primaryMuscle: "Glutes"
secondaryMuscles: ["Core","Front delts","Hamstrings","Lats","Lower Back"]
equipment: ["Kettlebell"]
category: "Conditioning"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/f208218f-kettlebell-swing-version-2.mp4"
updatedAt: 2026-07-30T22:30:11+00:00
---
# Kettlebell Swing (Version 2)

Stand with your feet shoulder-width apart, toes pointing slightly outward.

## How to do it

1. Stand with your feet shoulder-width apart, toes pointing slightly outward. Place a kettlebell vertically on the floor between your feet. Bend at your hips and knees to reach forward and grab the kettlebell with both hands, interlocking your fingers.
2. Hinge at your hips to swing the kettlebell back between your legs, allowing a slight bend in your knees.
3. Drive through your hips, extending them forcefully to swing the kettlebell forward and up to shoulder height. Allow the momentum to carry the kettlebell upwards, keeping your arms straight but not locked.
4. As the kettlebell begins to descend, hinge at your hips again to let it swing back between your legs, preparing for the next repetition. Repeat for the desired number of repetitions.

## Form tips

- Use the power from your hips, not your arms, to generate the swing.
- Keep your back straight and avoid rounding your shoulders.
- Exhale as you swing the kettlebell up, inhale as it swings back down.

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