Kettlebell Swing
Intermediate
How to Do It
- Stand with your feet shoulder-width apart, toes pointed slightly outward.
- Hold the kettlebell with both hands in front of your body, arms extended.
- Bend your knees slightly and hinge at the hips, pushing your butt back.
- Swing the kettlebell back between your legs, keeping your arms straight and maintaining a flat back.
- Drive your hips forward and swing the kettlebell up to shoulder height, using the momentum generated by your hips.
- Allow the kettlebell to swing back down between your legs and repeat the movement for the desired number of repetitions.
Range of Motion
Kettlebell between the legs (hip hinge) to chest height (hips fully extended).
Common Mistakes to Avoid
- ×Squatting instead of hinging at the hips
- ×Using the arms to lift the kettlebell instead of hip drive
- ×Rounding the lower back
Prescription
3Sets
10-15Reps
Rest interval60-90 sec
Goal
Develop explosive hip power and posterior chain strength
Body Part
Upper LegsEquipment
Kettlebell
Muscles Worked
PrimaryGlutes
Secondary
HamstringsCore
