Kettlebell Swing How: Stand with both feet wider than shoulder width apart. Grasp onto kettlebell, keeping your arms straight and parallel with the floor. Be sure to tuck your shoulders back and down. As you squat, lower the Kettlebell down and under your legs, then swing back up into standing position. Use the force of your legs to swing back up. Keep your abs tight and squeeze your glutes as you stand. Muscles Used: Pectoralis Muscles, Hamstrings, Glutes, Hips, Lats, Core.