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Kettlebell Swing

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Full BodyStrengthIntermediate Difficulty 3 out of 5Kettlebell~11 kcal/min

Secondary muscles: Glutes, Hamstrings, Core

How to perform it

  1. 1Stand with feet shoulder-width apart, kettlebell on the floor in front of you.
  2. 2Hinge at the hips to grip the kettlebell, then hike it back between your legs.
  3. 3Drive your hips forward explosively to swing the kettlebell to chest height.

Form tips

  • The power comes from the hips snapping forward, not from lifting with the arms

Common mistakes

  • Squatting instead of hinging
  • Using the arms to lift

Variations

  • American Swing
  • Single-Arm Swing

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Disclaimer: This content is provided for general educational purposes only and is not medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional before making decisions about your health, exercise, or nutrition. If you have an injury or existing condition, speak to a qualified professional before attempting this exercise.