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Kettlebell Swing
gym

Kettlebell Swing

Posterior Chain Power

Muscles worked

GlutesHamstringsBackCore

How to do it

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

About this movement

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.

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