Kettlebell swing
A powerful hip hinge that swings a kettlebell to chest height to build explosive glutes, hamstrings and grip.
IntermediateKettlebellLow impactSuggested: 15 reps
How to do it
- Stand with your feet a little wider than your hips and hold the kettlebell with both hands.
- Hinge at your hips and hike the bell back between your legs.
- Snap your hips forward to swing the bell up to chest height with straight arms.
- Let it fall back between your legs as you hinge into the next rep.
Form tips
- The power comes from your hips, not your arms.
- Stand tall and squeeze your glutes at the top.
- Keep your back flat as the bell swings between your legs.
Muscles worked
GlutesHamstringsLower backShouldersForearms