31 Days to a Better Butt – Day 25 – Kettlebell Swing

31 Days to a Better Butt - Kettlebell SwingButt Fact: A 2012 Harvard health study suggested that one reason why women may live longer than men is a result of their (normally) bigger butts.

Kettlebell Swing

For intermediate to advanced exercisers, the kettlebell can be used to train the whole body. It can replace dumbbells and a barbell. Whole courses are offered for fitness enthusiasts as well as trainers to perfect the kettlebell workout. Swinging a kettlebell really fires up the glutes as you use a hip hinge movement to perform the exercise.

The basic swing can be learned fairly easily. But if you have never used one before, it may help to hire a trainer to teach you proper form before you train on your own. It also may not be appropriate for someone with a hamstring, back, or shoulder injury. Check with your health care provider before jumping into kettlebell training.

  1. Stand with your feet shoulder width apart.
  2. Hold one kettlebell with both hands with an overhand grip (palms facing in) and soft knees or very slightly bent.
  3. Squat down and position the kettlebell between your feet and just behind your knees.
  4. From the squat position, swing the kettlebell forward while raising your arms up to shoulder height.
  5. Slowly and with control, lower the kettlebell down to the starting position and repeat.


  • Use a light enough weight to achieve full range of motion. If you can’t control the descent, the bell is too heavy.
  • If you want to make the exercise more challenging, you can swing the bell straight up over your head. (Be sure you don’t have shoulder issues before doing this.)
  • This is a great way to combine a weight workout and high intensity interval training.

I had a picture of myself doing a kettlebell swing but because of my back injury, my technique was awful. So here’s a link to check out since I don’t want to steal someone else’s copyrighted image. Sorry about the inconvenience.

31 Days to a Better Butt

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