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Kettlebell Swing

Posterior Chain Power

The kettlebell swing is a hip-hinge power exercise that develops explosive glutes, hamstrings, and a strong lower back. It's both a strength and conditioning tool, capable of elevating heart rate rapidly.

How to

  1. Stand with feet slightly wider than hip-width, kettlebell on the floor in front of you.
  2. Hinge at the hips to grip the bell, tilting it toward you.
  3. Hike the bell back between your legs, then drive your hips forward explosively.
  4. Let the bell float to chest/shoulder height — arms are just guiding, hips generate the power.
  5. Control the bell back between your legs and immediately load for the next rep.

Muscles

GlutesHamstringsBackCore