Kettlebell Swing
KBStrength
The kettlebell swing is a dynamic hip hinge exercise that involves explosively swinging a kettlebell from between the legs to chest height using momentum from the hips. Its primary purpose is to build posterior chain power, enhance cardiovascular endurance, and improve explosive strength. It mainly targets the glutes and back, with secondary engagement of the hamstrings, core, and shoulders, making it ideal for athletes, fitness enthusiasts seeking fat loss, and those aiming to boost functional power using just a kettlebell.
How to Perform Kettlebell Swing
- 1Stand with feet shoulder-width apart, toes slightly turned out. Place a kettlebell 1-2 feet in front of you.
- 2Hinge at hips to grip kettlebell with both hands, palms facing in. Keep back flat, chest up, knees soft.
- 3Swing kettlebell back between legs by pushing hips back, like a deadlift hinge. Keep arms relaxed.
- 4Inhale deeply as you hike the kettlebell back, loading your hips and hamstrings.
- 5Explosively drive hips forward and squeeze glutes to propel kettlebell upward to chest height. Exhale forcefully.
- 6Let momentum swing kettlebell forward, then immediately hinge hips to guide it back between legs. Repeat for reps.
- 7On final rep, control kettlebell to ground by squatting slightly, then stand tall.
- 8Key form tips: Power comes from hip snap, not arms—keep shoulders packed and core braced. Avoid squatting or rounding back; maintain neutral spine. Common mistakes: Using arms to swing, overarching lower back, or incomplete hip hinge.
