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🏋️ Compound Intermediate

Kettlebell Swing

A dynamic hip-hinge movement that builds explosive power and cardiovascular conditioning.

Muscle Groups

Glutes Hamstrings Core Shoulders Lower Back

Equipment Needed

Kettlebell

The kettlebell swing is a foundational kettlebell exercise that combines strength and cardio. It’s incredibly efficient for building posterior chain power while torching calories.

How to Perform

  1. Setup: Stand with feet slightly wider than shoulder-width, kettlebell on the floor about a foot in front of you.

  2. Hike: Hinge at the hips, grab the kettlebell with both hands, and hike it back between your legs like a football snap.

  3. Drive: Explosively drive your hips forward, squeezing your glutes. Let the hip power swing the kettlebell up.

  4. Float: The kettlebell should float to about chest or eye level. Your arms are just along for the ride—they don’t pull.

  5. Hinge Back: As the kettlebell falls, hinge at the hips and guide it back between your legs to begin the next rep.

Tips

  • Power comes from your hips, not your arms
  • Keep your back flat throughout
  • Squeeze your glutes hard at the top
  • Breathe out forcefully at the top of each swing

Variations

  • Single-Arm Swing: One arm at a time
  • American Swing: Swing overhead (more controversial)
  • Alternating Swing: Switch hands at the top
  • Double Kettlebell Swing: Two kettlebells for added load

Common Mistakes

  • Squatting instead of hinging
  • Using arms to lift the kettlebell
  • Rounding the lower back
  • Not fully extending the hips at the top
  • Letting the kettlebell pull you forward