Kettlebell Swing
HamstringsCompoundLegsKettlebellIntermediate
Ballistic hip-hinge exercise that builds explosive power in the hamstrings and glutes. The drive comes from hip extension, not the arms.
Visual guide
Reference photo — start and end of the movement.
How to perform
- 1.Stand with the kettlebell on the floor a hand-span in front of you.
- 2.Hinge at the hips and grab it with both hands.
- 3.Hike it back between your legs, loading the hips.
- 4.Extend your hips forcefully to drive it forward.
- 5.Let it rise to chest height and return to the hinge.
Common mistakes
- ●Lifting the kettlebell with the arms instead of the hips
- ●Turning it into a squat by bending the knees too much
- ●Hyperextending the lower back at the top
- ●Shrugging the shoulders
Proper technique
The power comes from an explosive hip-and-glute snap. The arms only guide the kettlebell. Squeeze your glutes and core at the top, keeping a neutral spine.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Hamstrings
- Gluteus maximus
Secondary
- Spinal erectors
- Core