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Kettlebell Swing

Glutes · Hinge

Generic hinge demo. Follow the steps below for this exact exercise.

HingeCompound

An explosive hip hinge that snaps a kettlebell to chest height, training power and conditioning at once.

Difficulty
Moderate
Tracking
Measured in reps

Muscles worked

GlutesHamstringsBackCore

Equipment

Kettlebell

How to do it

  1. Stand with your feet slightly wider than your hips and a kettlebell about a foot in front of you.
  2. Hinge at the hips with a flat back, grab the handle and hike the bell back between your legs.
  3. Snap your hips forward hard so the bell swings up to about chest height, keeping your arms relaxed.
  4. Let the bell fall back between your legs as you hinge again, and repeat without pausing.

Coaching cues

  • The bell is thrown by your hips, your arms only guide it, never lift it with your shoulders.
  • Keep your back flat and your ribs down, especially at the bottom of each swing.