About this exercise
The kettlebell swing is a dynamic hip-hinge movement that builds explosive power in the glutes and hamstrings while elevating the heart rate for a strong cardio and conditioning effect.
Kettlebell swing
Step by step instructions, muscle activation and variants for the Kettlebell swing.
MediumGlutes
How to Perform
- Stand with your feet slightly wider than shoulder-width, a kettlebell on the floor in front of you
- Hinge at your hips, keep your back flat, and grip the kettlebell handle with both hands
- Hike the kettlebell back between your legs to load your hips
- Drive your hips forward explosively to swing the kettlebell up to chest height
- Let the kettlebell swing back down as you hinge at the hips again
- Keep your arms relaxed and let the hip drive power the movement
- Repeat in a smooth, continuous rhythm
Muscle Activation
Primary
Glutes
Secondary
HamstringsFront shouldersInner forearmOuter forearm
Common Mistakes
Common mistakes content is coming soon.
About the Kettlebell swing
The Kettlebell swing is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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