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Kettlebell Swing

The kettlebell swing is a hip hinge, not a squat. That distinction matters because most people do it wrong — they squat the kettlebell up with their arms instead of snapping their hips to drive it. A proper kettlebell swing is one of the best exercises for building explosive hip power, posterior chain strength, and cardiovascular conditioning simultaneously.

How to Do Kettlebell Swing: Step by Step

  1. Stand with feet shoulder-width apart, kettlebell a foot in front of you
  2. Hinge at the hips to grab the handle with both hands
  3. Hike the kettlebell back between your legs like a football snap
  4. Explosively drive your hips forward — the bell swings from hip power, not arms
  5. Let the bell float to chest height, then guide it back between your legs

Common Mistakes to Avoid

  • Squatting instead of hinging — your shins should stay nearly vertical
  • Lifting with your arms — your arms are just ropes attached to the bell
  • Leaning back at the top — stand tall and squeeze glutes, don't hyperextend

Muscles Worked

gluteshamstringscore
Equipment kettlebell
Tracking Count reps

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