Hinge at the hips to drive a kettlebell into a controlled forward swing, using a strong hip extension and glute contraction. The movement primarily works the legs and posterior hip muscles.
How to do the Kettlebell Swing#
- Stand with feet about shoulder-width apart and hold the kettlebell handle with both hands so it hangs between your legs.
- Brace your core, keep a neutral spine and a slight bend in the knees, then push your hips back into a hip hinge.
- Explosively extend the hips and squeeze the glutes to propel the kettlebell forward to around chest/shoulder height while keeping the arms straight.
- Allow the kettlebell to return under control by hinging the hips back and letting momentum carry it between your legs.
- Keep a steady rhythm and reset your core before each repetition.
Muscles worked#
- Primary: Glutes, Hamstrings
- Secondary: Abs, Lower back, Quads, Forearms, Traps
Common mistakes#
- Rounding the lower back during the hinge.
- Using the arms to lift the kettlebell instead of driving with the hips.
- Bending the knees too much and squatting the movement.
- Failing to brace the core, causing loss of tension and control.
