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 (Gluteus Maximus), Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus)
- Secondary: Abs (Rectus Abdominis), Lower back (Erector Spinae), Quads (Quadriceps Femoris), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis)), Traps (Trapezius)
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.
