Kettlebell Swing
- Intermediate
- Functional
- Gym
- Home
- Hybrid race
The kettlebell swing hikes the bell back between your legs, then snaps your hips forward to drive it up to chest height before it falls back into the next rep. The repeated hip snap trains the glutes and hamstrings as the prime movers, with your lower back staying braced through the hinge. Intermediate lifters use it in the gym or at home for weight and reps in circuits.
- Muscles
- Glutes, Hamstrings, Lower back
- Equipment
- Kettlebell
- Logged as
- Weight and reps
How to
- Stand with feet shoulder-width, kettlebell just ahead.
- Hike the bell back between your legs, back flat.
- Snap your hips forward to swing it to chest height.
- Let it fall and flow straight into the next swing.
Form cues
- Let your arms hang loose, just guiding the bell.
- Keep your gaze forward, not down at the floor.
- Exhale sharply at the top of each snap.
Common mistakes
- Knees bend deeply, turning the swing into a squat. Hinge at your hips, bending your knees only slightly.
- Arms lift the bell instead of the hips. Let your hip snap send the bell upward.
- Back rounds as the bell hikes between your legs. Keep your chest up and spine flat on the hike.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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