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How to do it
- Stand with feet shoulder-width apart and a kettlebell on the floor about a foot in front of you.
- Hinge at the hips, grip the handle with both hands, and tilt the bell back toward you.
- Hike the kettlebell back between your legs, keeping your back flat and arms relaxed.
- Snap your hips forward explosively to launch the kettlebell up to chest height with straight arms.
- Let the bell float briefly at the top, then let it fall back down and load the next hinge.
- Catch the bell between your legs with a soft hinge and immediately drive into the next rep.
Common mistakes
- Squatting the bell up and down instead of hinging the hips back and snapping forward.
- Lifting the kettlebell with the arms and shoulders instead of letting the hips do the work.
- Rounding the lower back at the bottom, which puts the spine at risk under load.
- Hyperextending the lower back at the top of the swing instead of finishing with squeezed glutes.
Muscles worked
- Primary
- GlutesHamstrings
- Secondary
- Abs
Good to know
- What muscles does the Kettlebell Swing work?
- Mainly the glutes and hamstrings. It also works the abs.
- What equipment do you need for the Kettlebell Swing?
- It uses a kettlebell. Without it, the Band Good Morning and the Barbell Romanian Deadlift train the same muscles the same way.
- Is the Kettlebell Swing good for beginners?
- GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Band Romanian Deadlift.