GlutesIntermediateKettlebell

Kettlebell Swing

The kettlebell swing is a dynamic hip-hinge movement that targets the posterior chain while providing excellent cardiovascular conditioning. It builds explosive hip power and is a staple in metabolic conditioning workouts.

Primary Muscle

Glutes

Secondary Muscles

LegsCoreBack

Step-by-Step Instructions

  1. 1

    Stand with feet slightly wider than shoulder-width, kettlebell on the floor ahead of you.

  2. 2

    Hinge at the hips and grip the kettlebell with both hands.

  3. 3

    Hike the kettlebell between your legs like a football snap.

  4. 4

    Explosively drive your hips forward, swinging the kettlebell to chest height.

  5. 5

    Keep your arms straight — power comes from the hips, not the shoulders.

  6. 6

    Let the kettlebell swing back between your legs, hinging at the hips.

  7. 7

    Repeat in a fluid rhythmic motion for the prescribed reps.

Common Mistakes

  • ✗Squatting instead of hinging at the hips.
  • ✗Using arms to lift the kettlebell instead of hip drive.
  • ✗Rounding the back during the hinge.
  • ✗Swinging the kettlebell above shoulder height.

Safety Tips

  • ✓Master the hip hinge before adding a kettlebell.
  • ✓Start with a lighter weight to learn the timing.
  • ✓Keep the core braced throughout the movement.
  • ✓Use chalk if grip becomes slippery.
← Back to all exercises