Kettlebell Swing
Explosive hip-hinge movement that builds power, conditioning, and posterior-chain strength.
Full BodyIntermediateStrengthHinge
At a glance
| Muscles worked | Primary: glutes & hamstrings. Secondary: core, shoulders |
|---|---|
| Muscle group | Full Body |
| Difficulty | Intermediate |
| Type | Strength · Hinge |
| Sets & reps | 3 sets × 10-20 reps |
| Estimated calories burned | ~25 kcal |
How to do it
- Stand with feet shoulder-width holding a kettlebell with both hands.
- Hinge at the hips and swing the bell back between the legs.
- Explosively drive the hips forward to swing the bell to chest height.
- Let the bell swing back down under control.
- Repeat for desired reps, keeping the core braced.
Equipment
- Kettlebell
Coaching tips
Benefits
Explosive hip-hinge movement that builds power, conditioning, and posterior-chain strength.
Common mistakes
Avoid squatting the swing or lifting with the arms.
Make it harder
Increase kettlebell weight or perform single-arm swings.
Make it easier
Use a lighter bell or practice the hip-hinge pattern.
Breathing
Exhale sharply at the top of the swing, inhale on the downswing.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.