Kettlebell Swing

Muscles worked

Setup

1. Stand with feet slightly wider than shoulder-width apart, with the kettlebell on the floor about a foot in front of you.
2. Hinge at the hips with a flat back and slight knee bend to reach forward and grasp the handle with both hands.
3. Tilt the kettlebell toward you so the handle is angled, and pull your shoulder blades back and down to engage your lats.
4. Ensure your weight is distributed through your mid-foot and heels.

How to do it

1. Hike the kettlebell back between your legs, high toward your groin, while inhaling deeply.
2. Explosively drive your hips forward and stand up tall, snapping your glutes and quads to propel the bell to chest height.
3. Exhale sharply at the top of the movement as the bell floats momentarily; keep your core braced like you are about to be punched.
4. Allow the bell to fall naturally, waiting until your upper arms touch your ribcage before hinging back to catch the weight for the next rep.

Form checklist

• Maintain a neutral spine and avoid rounding your lower back at the bottom of the hinge.
• Ensure the movement is a horizontal hinge (hips back), not a vertical squat (knees forward).
• Keep your arms relaxed like ropes; the power must come entirely from the hip snap.
• Lock out your knees and squeeze your glutes at the top to avoid overextending the lower back.
• Keep your gaze fixed on a point about 6-10 feet in front of you on the floor to maintain a neutral neck.

Pro tips

• Imagine you are trying to 'break the handle' of the kettlebell to keep your lats engaged and shoulders packed throughout the set.
• Focus on a 'late hinge'—wait as long as possible for the bell to descend before pushing your hips back to maximize tension in the hamstrings.

Make it harder

• Perform Single-Arm Kettlebell Swings to increase the anti-rotational demand on your core and stability.
• Incorporate 'Power Swings' by actively throwing the kettlebell back down from the peak of the arc to increase eccentric loading.

Frequently asked

What muscles does the kettlebell swing work?

The kettlebell swing primarily targets the glutes, hamstrings, and trapezius, and also works the abs, adductors, calves, deltoids, pectorals, quadriceps, and serratus anterior as secondary muscles.

What equipment do you need for the kettlebell swing?

The kettlebell swing uses kettlebell.

Is the kettlebell swing good for beginners?

The kettlebell swing is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Snatch High PullAdvanced · biceps, deltoids, erector spinae, forearms, glutes, grip muscles, hamstrings, lats, and trapezius
• Swimming Crawl StyleIntermediate · glutes, hamstrings, lats, and trapezius
• Burpee Over The DumbbellIntermediate · calves, glutes, hamstrings, and quadriceps
• Burpee ShuffleIntermediate · calves, glutes, hamstrings, and quadriceps