Legs · Glutes · Kettlebell
Kettlebell Swing
The kettlebell swing is a hip hinge that swings a kettlebell from between the legs to chest height with a snap of the hips. It trains the glutes and hamstrings explosively and raises the heart rate fast, so it works as both strength and conditioning.
How to
Kettlebell- 1 Kettlebell in front, hinge and grip it with both hands.
- 2 Hike it back, then snap the hips forward.
- 3 Let it float to chest height and swing back.
Tips
- It is a hinge, not a squat: the hips move back and the knees bend only a little.
- The arms guide the bell; the hips make it float.
- On the backswing keep the bell high, close to the groin.
Common mistakes
- Lifting the bell with the arms and shoulders.
- Squatting down on every rep.
- Leaning back at the top.
Muscles worked
Main
- Glutes
- Hamstrings
Also working
- Lower back
- Abs
- Forearms and grip
- Shoulders, which guide the bell
Breathing and bracing
Breathe in as the bell swings back, and breathe out sharply as the hips snap forward.
Sets and reps
- Power
- 5–10 sets of 10 reps, 30–60 s rest
- Conditioning
- 20–30 reps a set, or a set at the start of every minute
- Starting weight
- Many women start with 8–12 kg and many men with 16–20 kg
Setup
- 1 Stand with the feet a little wider than the hips, the kettlebell about 30 cm in front of you.
- 2 Hinge at the hips with a flat back and grip the handle with both hands.
- 3 Tilt the bell toward you, ready to hike it back.
Technique in detail
- Hike the bell back high between the legs, forearms against the inner thighs.
- Snap the hips forward to stand tall and squeeze the glutes.
- Let the bell float to chest height; the arms only guide it.
- As it falls, hinge back and let it swing between the legs again.
- End the set by hiking it back once more and setting it down in front of you.
In these plans
Not part of a built-in plan. Add it to any workout from the exercise picker.
Variations and alternatives
Questions
Should the bell go overhead?
No. Swinging to chest height keeps the work on the hips and is safer for the shoulders and back.
Why does my lower back hurt?
You are probably squatting or lifting with the arms. Hinge, keep the back flat and let the hips do the work.
How do I log swings?
Log the kettlebell's weight and the reps per set.
Log it in Volu(me)
Add Kettlebell Swing to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.