Kettle-Band Swing

At a Glance

Exercise Muscle

Legs, Biceps, Back

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Kettlebell swings are an all-rounded terrific exercise for building functional strength, as they activate several large muscle groups in your body. With resistance bands, you can simulate the movement pattern of traditional kettlebell swings, only without using a kettlebell.

  1. Anchor the band to a low lying stationary object and bring it through your legs so you are grasping it in front of you. We recommend using a handgrip for a more comfortable grip option.

  2. Push your butt back until you feel a gentle stretch in your hamstrings and glutes -- shift your weight back to your heels.

  3. Keep your core tight and fold forward at the hips without bending your back.

  4. In one fluid motion, load your hips, contract the glutes, tighten the core, and drive through the heels keeping your arms straight as you thrust the hips forward and swing the arms upward to around the height of your head

  5. Slowly bring the resistance bands back down to the original position.


  • Keep your shins vertical and make sure to push your butt back to start the movement instead of dropping the butt down

  • Keep your chest puffed out to avoid rounding the back

  • Keep your core tight throughout the entire set

  • If the band gets in the way around your crotch, you can resolve this by lowering the angle of the band or by taking a step forward.

  • Foot Variation: You can try looping the bands around your feet instead of anchoring them near the ground behind you.

Target Muscles: legs (hamstrings, glutes, calves), lower back, abs, shoulders (deltoids).

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