This week’s feature on Best Butt Exercises was inspired after my recent post on Kettlebell Butt Exercises, where it has become obvious to me that the humble kettlebell swing takes the cake for the best glute kettlebell exercise!
A few people were asking about how to properly perform this exercise, and if you’re new to the swing, it can look a bit daunting – heck, you’re swinging a heavy weight around at arm’s length – surely there can’t be that much control there?!
I must admit, I had a pretty low opinion of this exercise when I first saw it, mainly because I thought that it couldn’t be good for the back and that the risk of injury was probably high as the movement involves using inertia (and with poor form this could go wrong pretty quickly).
While my opinion of the exercise has changed, the fact that poor form can do you damage hasn’t – which is why it’s critical to make sure you’re doing this exercise correctly.
You can perform this exercise single handed or double handed, but for this post I’ll focus on explaining the double handed version.
What Sized Kettlebell Should I Use?
A good starting weight for women doing the double handed kettlebell swing is around 15 – 25lb (6-12kg). If you’re just learning, start with a lighter weight as this will allow more room for error without injury, until you get the hang of the move.
For men, a good starting weight for the double handed kettlebell swing is around 30-40lb (12-18kg). Again, try starting with a lighter weight until you get used to the feel of the move.
Exercise: Two-handed kettlebell swing
Muscles worked: Quads, Glutes, back, arms, plus cardio.
Jolie Recommends: 50 swings
Difficulty rating: 4
Effectiveness rating: 9
Best Butt Exercise #3: Kettlebell Swing
The video below is a great instructional on how to perform the kettlebell swing.