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Kettlebell Swing
intermediateCardio · Glutes, hamstrings, cardio · Kettlebell
An explosive hip-hinge movement that doubles as a strength and conditioning tool.
How to do it
- Stand with feet shoulder-width apart, kettlebell a foot or so in front of you.
- Hinge down and grip the bell, then hike it back between your legs.
- Snap your hips forward explosively to swing the bell to chest height.
- Let the bell fall back naturally, hinging at the hips to absorb it, then repeat.
Coaching tips
- The power comes from your hips, not your arms or shoulders.
- Keep your back flat throughout — this is a hinge, not a squat.
- Think 'snap your hips' rather than lifting with your shoulders.
Common mistakes
- Squatting the movement instead of hinging at the hips.
- Using the arms to lift the bell instead of hip drive.
- Letting the lower back round at the bottom of the swing.