Kettlebell Swing
intermediate Compound
Primary Posterior chain
Secondary
Glutes Hamstrings Core Shoulders
Equipment
kettlebell
Table of Contents
Stand with feet slightly wider than hip-width, kettlebell on the floor in front of you. Hinge at the hips and grip the handle with both hands. Hike the kettlebell back between your legs, then drive your hips forward explosively to swing the bell to chest height. Let the bell fall back between your legs under control, hinging at the hips to absorb the load.
Pro Tips
- This is a hip hinge, not a squat — the power comes entirely from your hips snapping forward
- Keep your arms relaxed; your hips drive the swing, not your shoulders
- Squeeze your glutes hard at the top and stand tall
Variations & alternatives
Useful tools
Track Kettlebell Swing in SteelRep
Log every set, track progressive overload, and get automatic rest timers — all built around the exercises you actually do.
