StrengthIntermediatekettlebell
Kettlebell Swing
A ballistic hip-hinge movement where you swing a kettlebell between your legs and up to chest height. Develops explosive hip power and posterior chain strength.
How to do it
- 1Hinge at hips, gripping the kettlebell with both hands
- 2Drive hips forward explosively to propel the bell
- 3Arms stay straight — power comes from the hips, not the shoulders
- 4At the top, body forms a tall plank; squeeze glutes hard
- 5Let the bell fall, hinging back as it passes your hips
Common mistakes
- Squatting instead of hinging at the hips
- Using the arms to lift the weight
- Hyperextending the lower back at the top
Muscles worked
gluteshamstringscoreshouldersforearmslower back
Variations
Easier
Kettlebell deadlift
Harder
Single-arm kettlebell swing or American swing (overhead)
Used in
Related exercises
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