Kettlebell Banded Swing

Kettlebell Banded Swing

The Kettlebell Banded Swing is a dynamic and full-body exercise that combines the benefits of kettlebell training with the added resistance of a resistance band. This exercise primarily targets the muscles of the posterior chain, including the glutes, hamstrings, and lower back, while also engaging the core, shoulders, and arms. To perform the Kettlebell Banded Swing, you will need a kettlebell and a resistance band. Start by standing with your feet shoulder-width apart, and place the kettlebell between your feet. Loop the resistance band around the handle of the kettlebell and step on the band, ensuring it is securely in place. With a slight bend in your knees and a neutral spine, hinge at the hips to grab the kettlebell handle with both hands. Engage your core, brace your abs, and prepare for the movement. From here, initiate the swing by forcefully driving your hips forward, allowing the kettlebell to swing forward and upward. Keep your arms straight and use the momentum generated by the hip thrust to propel the kettlebell. At the top of the swing, your body should form a straight line from head to heels, with the kettlebell at shoulder level or above. As the kettlebell begins to descend, maintain a slight bend in your knees, and hinge at the hips again to absorb the weight of the kettlebell. Allow the kettlebell to swing between your legs before fluidly repeating the movement by driving your hips forward. Remember to maintain a controlled rhythm and avoid relying on your arms to lift the kettlebell. The Kettlebell Banded Swing is an effective exercise to improve explosive power, strengthen the lower body, and enhance overall athleticism. However, it's important to perform this exercise with proper form and start with an appropriate weight and resistance band. Always consult with a fitness professional or coach to ensure you are using correct technique and appropriate resistance for your fitness level.


  • Start by standing with your feet shoulder-width apart and place a resistance band just above your knees.
  • Hold a kettlebell with both hands in front of you, arms extended and shoulder-width apart.
  • Bend your hips and slightly bend your knees, pushing your hips back as you swing the kettlebell between your legs. Keep your back straight and engage your core during this movement.
  • As you swing the kettlebell back, thrust your hips forward and use the momentum to swing the kettlebell up to shoulder height. Keep your arms straight throughout the movement.
  • At the top of the swing, squeeze your glutes and engage your core. Your arms should be parallel to the floor.
  • Control the descent of the kettlebell as you swing it back between your legs, maintaining a straight back and engaged core.
  • Continue the fluid swinging motion, using your lower body and core to power the movement.
  • Perform the desired number of repetitions, and then safely return the kettlebell to the starting position.

Tips & Tricks

  • Warm up properly before starting the exercise to prevent any injuries.
  • Engage your core muscles throughout the entire movement for stability and control.
  • Use a challenging weight that allows you to maintain proper form and control.
  • Keep your back straight and hinge at the hips, focusing on a powerful hip thrust to generate momentum.
  • Maintain a smooth and controlled swinging motion, avoiding any jerking or swinging with your arms.
  • Ensure that you have a firm grip on the kettlebell to prevent it from slipping out of your hands.
  • Breathe deeply and exhale forcefully at the top of the swing to engage your core and increase power.
  • Choose an appropriate resistance band that provides a challenging yet manageable level of resistance.
  • Focus on maintaining a balanced stance throughout the exercise, with your feet shoulder-width apart.
  • Pay attention to your posture and avoid rounding your shoulders or hunching forward during the movement.


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