Exercise library
Kettlebell Swing
The kettlebell swing is an explosive hip-hinge that builds posterior-chain power and conditioning, driven by the glutes and hamstrings.
KettlebellLegsIntermediate
- Equipment
- Kettlebell
- Focus
- Legs
- Level
- Intermediate
- Suggested sets
- 3–5 sets of 10–20 reps.
- Muscles worked
- GlutesHamstringsQuadsShouldersAbs
How to do it
- 1Stand with your feet slightly wider than shoulder width and a kettlebell on the floor in front of you.
- 2Hinge at the hips, grab the handle with both hands and hike the bell back between your legs.
- 3Snap your hips forward explosively to swing the bell up to chest height with straight arms.
- 4Let the bell float at the top, then let it fall back as you hinge your hips again.
- 5Absorb the swing between your legs and immediately repeat for the next rep.
Tips & tricks
- Power the swing with your hips, not by lifting with your shoulders.
- Keep your arms relaxed — they only guide the bell.
- Squeeze your glutes and brace your core hard at the top of each swing.
Common mistakes
- Squatting the bell up instead of hinging at the hips.
- Rounding the lower back at the bottom of the swing.
- Lifting the kettlebell with the arms rather than the hips.
