Kettlebell Swing
Execution Guide
- Stand with feet slightly wider than shoulder-width, kettlebell on the floor in front of you.
- Hinge at the hips to grip the kettlebell with both hands.
- Swing the kettlebell back between your legs, maintaining a flat back.
- Explosively drive your hips forward to swing the kettlebell up to chest height.
- Let the kettlebell swing back down and hinge at the hips to absorb the force.
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 interval48 hours
Goal
Develop explosive hip power and posterior chain strength
Difficulty
Intermediate
Burn (10m)
100-150
Equipment
Kettlebell
Anatomy
Primary
GlutesHamstrings
Secondary
Erector SpinaeCoreShouldersQuadriceps