Kettlebell Swing
An explosive hip hinge that builds power, conditioning and a strong back side all at once.
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Muscles worked
Target
Also works
- Equipment
- Kettlebell
- Level
- Intermediate
- Tempo
- Lift 0.7 s · Lower 0.7 s
How to do the kettlebell swing
- 1Stand with feet a little wider than your hips, the kettlebell slightly in front of you.
- 2Hinge and hike the bell back between your legs.
- 3Snap your hips forward to swing the bell to chest height.
- 4Let it fall back between your legs and hinge to absorb it.
When to pick it: Pick it for power and conditioning, or as a fast full-body finisher.
Form cues
- Hips drive it — arms just guide
- Stand tall and squeeze the glutes at the top
- Hike it high between the thighs
Common mistakes
- Squatting instead of hinging
- Lifting the bell with the arms
- Leaning back at the top
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time.
Equipment taken? Swap it for
These train the same muscles with different equipment.
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General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.