Kettlebell swing
An explosive hip hinge that swings a kettlebell to chest height; power for the glutes and hamstrings.
- Muscle group: Glutes
- Equipment: Kettlebell
- Difficulty: Intermediate
Also known as: Russian kettlebell swing, KB swing, Kettlebell-sving
How to do it
- Stand with feet a bit wider than hips, kettlebell a step in front of you.
- Hinge, hike the bell back between your legs, then snap the hips forward to float it to chest height.
- Let it fall back into the hinge, keeping the arms relaxed and the back flat.
Common mistakes
- Squatting the movement or lifting the bell with the arms.
- Leaning back at the top instead of standing tall.
Alternatives
Watch a video demonstration on YouTube
“Kettlebell Swing” by Men's Health (opens YouTube)
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General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.