Hinge · Coached in Recomp

Kettlebell swing

The kettlebell swing is an intermediate hinge exercise for your glutes and hamstrings, using kettlebells.

Main muscles
Glutes, Hamstrings
Also works
Calves, Lower back, Shoulders
Equipment
Kettlebells
Level
Intermediate
Kettlebell swing, starting position
Start
Kettlebell swing, end position
Finish

Setup

Stand with the kettlebell a foot in front of you, feet a bit wider than shoulders.

How to do it

  1. Hinge and grab the handle with both hands.
  2. Hike it back between your legs like a football.
  3. Snap your hips forward so the bell floats to chest height.
  4. Let it fall and hinge again as it comes back.

Coaching cues

  • It's a hip snap, not a front raise.
  • Arms are loose; the hips do the work.
  • Stand fully tall at the top.

Common mistakes

  • Squatting the swing.
  • Lifting with the arms.
  • Leaning back at the top.

Breathing

Sharp breath out as your hips snap forward, breathe in as the bell comes back.

Make it easier or harder

EasierGlute bridge

Alternatives to the kettlebell swing

Barbell hip thrust Barbell, Flat bench Bulgarian split squat Dumbbells, Flat bench Romanian deadlift Barbell Smith machine squat Smith machine Back extension Back extension bench Barbell back squat Barbell, Squat rack