Legs · Kettlebell
How to do a kettlebell swing
The kettlebell swing is a hinge, not a squat and not a front raise — done right it builds glutes, hamstrings and conditioning in the same ten minutes.
Muscles worked: Gluteus maximus, Hamstrings, Spinal erectors, Core
How to do it
- Stand with the bell about a foot in front of you, feet a little wider than the hips.
- Hinge at the hips, tip the bell toward you and hike it back between the legs above knee height.
- Snap the hips forward hard and squeeze the glutes — the bell floats up to chest height on its own.
- Keep the arms relaxed and the ribs down; do not lift the bell with the shoulders.
- Let the bell fall, load the hips again as it passes the knees, and repeat without pausing.
Mistakes to avoid
- Squatting the swing — the knees bend a little, the hips do the work.
- Muscling the bell up with the arms and shoulders.
- Leaning back at the top and hyperextending the low back.
Sets and reps
| Goal | Prescription |
|---|---|
| Conditioning | 10 rounds of 15 swings on the minute |
| Power | 6–10 sets of 10 heavy swings with full rest |
| Finisher | 3 sets of 20 after your lower-body lifts |
Swaps and alternatives
- Romanian deadlift — The slow, loaded version of the same hinge.
- Hip thrust — More glute size, no technique demands.
- Broad jump — Same hip snap, trains raw power.
Common questions
Keep training
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