Hinge · Regular
Kettlebell Swing
A fast hip snap that swings a kettlebell to chest height, building power in your glutes and hamstrings and raising your heart rate.
Demo by Maya, an AI coach. Its start and end, as stills.
- Works
- glutes, hamstrings; also lower back, abs, forearms, shoulders
- Kit
- Kettlebell
- Dose
- 10 to 15 reps
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Clear the space in front of and behind you. Stand with the kettlebell about a foot in front of you, feet a little wider than hips, then hinge, grip the handle with both hands and tip it back toward you to start.
While you move
- Hike it back high between your legs
- Snap your hips forward
- Arms are ropes, not lifters
- Stand tall, glutes tight at the top
Avoid
- Squatting the swing instead of hinging
- Lifting the bell with your arms
- Leaning back or rounding your back
Take care if you have trouble with your lower back.