Kettlebell Swing
An explosive hip hinge that builds power, conditioning and a strong back side all at once.
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3 sets of 6–15 reps, 1–2 min rest, guided
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
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
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. Get a full 4–12 week program →
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These train the same muscles with different equipment.
