Kettlebell Swing
An explosive hip hinge movement that builds power, conditioning, and posterior chain strength.
Difficulty
beginner
Category
strength
Primary Muscles
Glutes, Hamstrings
Equipment
Kettlebell
Secondary Muscles
Core, Shoulders, Lower Back, Forearms
How to Perform
- Set up: Stand with feet slightly wider than shoulder width, kettlebell about a foot in front of you.
- Hike: Hinge at the hips, grip the kettlebell with both hands, and hike it back between your legs like a rugby pass.
- Drive: Explosively snap your hips forward, squeezing your glutes hard. The kettlebell should float up to chest height from hip power alone.
- Guide: At the top, your arms are straight, core is braced, and glutes are squeezed. The kettlebell is weightless for a moment.
- Hinge back: Let the kettlebell fall, hinge your hips back, and repeat the snap.
Common Mistakes
- Squatting instead of hinging — this is a hip hinge, not a squat. Push your hips back.
- Using your arms to lift — the arms are just along for the ride. All the power comes from the hips.
- Rounding the back — maintain a flat back throughout the movement.
Essential Equipment
| Equipment | Why You Need It | Our Pick | Review |
|---|---|---|---|
| Kettlebell | Purpose-built for swings — the handle design is essential | Amazon Basics Cast Iron Kettlebell | Read Review |
Variations
- Single-Arm Swing
- American Swing
- Alternating Swing
- Double Kettlebell Swing
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