Top and Bottom Kettlebell Swing
Swinging through a full range from a high chest-level position to a deep hip hinge maximizes posterior chain power output
CardioIntermediatePowerSwing
At a glance
| Muscles worked | Primary: Glutes and hamstrings |
|---|---|
| Muscle group | Cardio |
| Difficulty | Intermediate |
| Type | Power · Swing |
| Sets & reps | 4 sets × 30-45 seconds |
| Estimated calories burned | ~85 kcal |
How to do it
- Step 1: Stand with feet shoulder-width apart holding a kettlebell with both hands
- Step 2: Hinge at the hips to swing the kettlebell back between your legs
- Step 3: Drive your hips forward explosively to swing the kettlebell up to chest height
- Step 4: Let the kettlebell fall back into the hip hinge to start the next rep
- Step 5: Continue swinging from top to bottom for the set duration
Equipment
- Kettlebell optional
Coaching tips
Benefits
Swinging through a full range from a high chest-level position to a deep hip hinge maximizes posterior chain power output
Common mistakes
Squatting the swing instead of hinging at the hips
Make it harder
Use a heavier kettlebell or increase the swing speed
Make it easier
Use a lighter kettlebell and reduce the swing height
Breathing
Exhale on the upward swing, inhale on the hinge back
Build a workout with this exercise
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