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Exercise guide
Kettlebell Swing
An explosive hip-hinge movement using a kettlebell for power and conditioning.
What this exercise works
- Muscles
- gluteus maximus · hamstrings · erector spinae · quadriceps
- Goals
- power · endurance
- Equipment
- Kettlebell
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Stand with feet shoulder-width apart, kettlebell on the floor in front.
- Hinge at the hips, grip the kettlebell, and hike it back between your legs.
- Explosively drive your hips forward to swing the kettlebell to chest height.
- Let the kettlebell swing back between your legs.
- Repeat in a fluid motion.
Technique cues and common mistakes
- Power the swing with your hips, not your arms or shoulders.
- Treat it as a hinge, not a squat, with minimal knee bend.
- Finish each rep standing tall with glutes squeezed and core tight.