Kettlebell Swing 9s · no sound

Kettlebell Swing

The defining kettlebell exercise — an explosive hip hinge that swings the bell to chest height for power and conditioning.

Primary muscle
Glutes, Hamstrings
Equipment
Kettlebell
Difficulty
Intermediate
Movement
Hinge
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How to do it

  1. Stand with feet shoulder-width apart and a kettlebell on the floor about a foot in front of you.
  2. Hinge at the hips, grip the handle with both hands, and tilt the bell back toward you.
  3. Hike the kettlebell back between your legs, keeping your back flat and arms relaxed.
  4. Snap your hips forward explosively to launch the kettlebell up to chest height with straight arms.
  5. Let the bell float briefly at the top, then let it fall back down and load the next hinge.
  6. 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.

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