Kettlebell Swing
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- MusclesBack, Full Body, Glutes, Legs
- EquipmentKettlebell
- LevelIntermediate
How to do it
- Stand with feet a bit wider than shoulder-width, kettlebell on the floor in front of you.
- Hinge at the hips and grip the bell with both hands.
- Hike the bell back between your legs like a football snap.
- Drive your hips forward hard to swing the bell to chest height. Your arms just guide it.
- Let the bell fall back between your legs as you hinge again, and repeat.
Coaching tips
- The power comes from your hips, not your arms.
- Stand tall and squeeze your glutes at the top.
Common mistakes
- Squatting instead of hinging.
- Lifting with the arms or shoulders.
- Leaning back at the top.
Want a plan built around exercises like this?
Coach Maxim will check your form, set your weights and build a program for your goals.
Book a free consultationStop if you feel sharp pain. If you have an injury or a medical condition, check with your doctor before starting a new exercise.
