Kettlebell Swing
A two-hand ballistic hinge where the kettlebell is swung from between the legs to chest height by a powerful hip snap. It trains posterior-chain power and conditioning.
Primary muscles
- Glutes (Gluteus Maximus)
- Hamstrings
Secondary muscles
- Lower Back (Erector Spinae)
- Traps (Trapezius)
- Forearm Flexors
- Abs (Rectus Abdominis)
- Lats (Latissimus Dorsi)
- Cardiovascular System
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with feet slightly wider than hips, kettlebell about a foot in front. Hinge, grip the handle with both hands and tilt it toward you.
Hike the kettlebell back between the thighs, keeping the back flat.
Snap the hips forward, squeezing the glutes to stand tall.
Let the bell float to about chest height with straight arms.
Allow the bell to fall, hinging at the hips as the forearms meet the thighs.
Repeat for the set, then park the bell back on the floor in front of you.
Breathing: Exhale sharply at the top of each swing and inhale as the bell travels back.
Coaching tips
Hinge, don't squat
Snap the hips
Arms are ropes
Plank at the top
Common mistakes
Squatting instead of hinging
Lifting the bell with the arms
Leaning back at the top
Rounding the lower back at the bottom
Safety notes
Keep a neutral spine and stop the set when hip snap or grip fades.
Clear the area in front and behind you before swinging.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.