Kettlebell swing
- Intermediate
- Kettlebell
Hip hinge, not a squat; arms just guide
Muscles worked
- Primary:
- Glutes
- Secondary:
- Core, Hamstrings
How to do it
- Stand with feet slightly wider than your shoulders and the kettlebell a hand-span in front of you.
- Hinge your hips back with a neutral spine, grab the handle and hike the bell between your legs.
- Snap your hips forward: the bell floats up to chest height on its own. Let it swing back and repeat.
Common mistakes
- Turning it into a squat — this is a hip movement, not a knee one.
- Lifting the bell with your arms instead of the hip drive.
Tips
- Squeeze glutes and abs at the top: that is where each rep finishes.
- Keep your back flat throughout; if it rounds, drop the weight.