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Kettlebell Swing Techniques — 2 Kettlebell Techniques To Shape Your Butt

Written by shapeshifter

A shapely butt gathers no dust…

Okay, I’m pretty sure I screwed that expression up. But it’s true nonetheless. When you see a great butt, don’t you just want to reach out and touch it?

[Ryan: …whoah there!… slow down a minute mister!…. and keep those wandering hands to yourself before they take us off the air…]

Know what makes a great butt so appealing?

It’s shape!

And why is a great looking butt so firm and round?


The glutes are the focus when it comes to sculpting the shape of your butt. If you don’t develop them properly, you’ll never have a butt that people want to reach out and touch.

[Ryan: …what, like random fitness pros on the subway….???]

One of the best booty builders I know is the kettlebell swing. The main drivers of the movement are your gluteus maximus muscles.

There are varying opinions on how to best perform the kettlebell swing. I’m going to share two of my favourites with you.

The first is a one-handed version that can be described as coming from the “soft-style” of kettlebell lifting. The second is a two-handed swing that’s more reminiscent of “hard-style.”

Both are great exercises. Both are valid. And I think they both have something to offer.

Check ’em out…


Here are the key points for each variation…

One-Handed “Soft-Style” Swing:

  • – Allow the bell to swing up through the back position
  • – Keep your back neutral when under load
  • – Pump with your legs to get the pendulum effect
  • – Pull back on the bell like a lawnmower to get it to float in the front position
  • – Drive with your glutes and legs

Two-Handed “Hard-Style” Swing:

  • – Back stays flat and neutral
  • – As the kettlebell comes down between your legs, break first at the hips and then bend with your knees
  • – Absorb the momentum of the bell and reverse direction explosively
  • – Drive with your legs and a forceful glute contraction
  • – Keep your arms straight and allow the kettlebell to float up as an extension of your arms

If you don’t have a kettlebell, you can also practice this with a dumbbell. It’s not quite as effective, but it’s still a great exercise.

Give it a try and let us know how it works for you. And if you have any questions, post them in the comments below.

>>> Discover more ways to train with kettlebells

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  • Adam….does it matter which type of kettlebell one uses. I noticed that in your video, you used the competition style kb. This is the one I prefer to use vs. the other, as I feel I have better control. Is one preferred over the other? Thanks.

    • Hey Garry. Good question. Actually, I’ve got both in the video. But I do slightly prefer the competition style KB. I just find it fits my hand and forearm better—so better “ergonomics” as they say… But I also know a lot of guys who prefer the conventional style better. So it’s really a toss up as far as I’m concerned. So definitely go with personal preference. 🙂

    • Hi Howard,

      Because the shape & center of gravity of a dumbbell is so different, I wouldn’t really recommend trying to use it in the same way. You can do dumbbell “version” of the swing, I just don’t think it’s quite as effective or safe.


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