Kettlebell Swing

Glutes, HamstringsKettlebell

The kettlebell swing is a dynamic hip-hinge exercise that builds explosive power and conditioning in your glutes and hamstrings.

How to do it

1Stand with feet shoulder-width apart, kettlebell on the floor about a foot in front of you.

2Hinge at your hips, push your butt back with a flat spine, and grip the handle with both hands.

3Hike the bell back between your legs, then snap your hips forward forcefully to propel the bell up to chest height.

4Let the bell swing back down naturally, hinging at your hips and catching the weight deep in your hamstrings.

5Drive through your heels and snap your hips again without pausing, letting your hips do the work, not your arms.

6Park the kettlebell controlled on the floor in front of you to finish the set.

Common mistakes

Rounding your back: maintain a neutral spine throughout—all power comes from your hips, not your lower back.

Lifting with your arms: your arms are just ropes; drive the movement entirely with your hips and glutes.

Squatting instead of hinging: push your hips back, don't drop your butt straight down.

Losing control on the backswing: stay tight as the bell swings back to protect your spine.

Breathing

Exhale forcefully as you snap your hips forward. Inhale sharply as the bell swings back down.

Make it harder or easier

To scale down: start with a lighter kettlebell and keep the swings low until you master hip drive.

To scale up: go heavier or transition to single-arm kettlebell swings.

Form cue: practice unweighted hip hinges by standing a few inches from a wall and reaching back with your glutes to touch it.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.