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Exercise

Kettlebell Swing

The Kettlebell Swing is a full-body strength exercise that builds power in the hips while improving work capacity and lower-body endurance.

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Glutes

Legs

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Kettlebell

Fatigue level

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The Kettlebell Swing is a free-weight compound movement where a kettlebell is driven forward using a hinge at the hips. The setup emphasizes moving the weight from the floor through the hips rather than lifting it with the arms, making it distinct from squats or presses.

The exercise mainly targets the glutes and hamstrings, with the legs generating force and the core and back working to keep the torso stable. The arms act as guides for the kettlebell, while control through the hips and trunk determines the quality of each repetition.

Kettlebell Swing fits well in strength, conditioning, and full-body programs where lower-body power and fatigue resistance are priorities. It is a strong alternative to traditional hip-dominant lifts when training time is limited or when combining strength work with higher training density.

How to Perform the Kettlebell Swing

Stand with feet shoulder-width apart, toes slightly pointed outward, and place a kettlebell on the floor between your feet.
Hinge at your hips while maintaining a neutral spine, bend your knees slightly, and grasp the kettlebell handle with both hands using an overhand grip.
Pull your shoulders back and down, engage your core, and lift the kettlebell off the ground, allowing it to hang between your legs as you maintain the hip hinge position.
Initiate the swing by explosively driving your hips forward while keeping your back flat, exhaling forcefully as the kettlebell swings forward and upward to chest height.
Keep your arms straight but not locked, allowing them to float naturally as the power comes from your hip drive, not your shoulders or arms.
As the kettlebell reaches its apex, inhale and allow it to descend back between your legs, hinging at your hips and loading your hamstrings.
Control the descent by engaging your lats and core, allowing the kettlebell to pass between your legs as you prepare for the next repetition.
Immediately transition into the next swing by driving your hips forward powerfully, maintaining tension in your core and glutes throughout the movement.

Important information

Keep your back flat throughout the entire movement—never round your lower back, even at the bottom position.
Focus on the hip hinge rather than squatting; your knees should bend only slightly while your hips move backward significantly.
The power should come from your hip drive, not your arms or shoulders, which simply guide the kettlebell's path.
Start with a lighter kettlebell to master proper form before progressing to heavier weights.

FAQ - Kettlebell Swing

What muscles does the kettlebell swing target?

The kettlebell swing primarily activates your posterior chain, with emphasis on glutes and hamstrings, while engaging your core, lats, shoulders, and grip as stabilizers. The power generation comes from your hips, not your arms or lower back.

How do I perform a kettlebell swing with proper form?

Stand with feet shoulder-width apart, hinge at the hips with soft knees, and grip the kettlebell with both hands. Drive through your heels, forcefully extend your hips to propel the kettlebell to chest height (not by lifting with your arms), then let it swing back between your legs as you hinge forward.

What's the difference between Russian and American kettlebell swings?

The Russian swing ends with the kettlebell at chest or shoulder height and emphasizes hip power with less shoulder involvement. The American swing continues the arc overhead, requiring more shoulder mobility and core control, but offers less power development and potentially higher risk for those with shoulder issues.

How can I progress with kettlebell swings?

Begin with mastering form using a lighter kettlebell (16-24kg for men, 8-16kg for women), then increase weight once you maintain perfect form for 20+ reps. You can also progress by increasing volume, decreasing rest periods, or incorporating swing varieties like single-arm, hand-to-hand, or heavy two-handed swings.

What are the most common kettlebell swing mistakes to avoid?

Avoid squatting instead of hinging at the hips, lifting with your arms rather than explosively driving through your hips, and rounding your lower back. Also prevent the kettlebell from swinging too far away from your body, which reduces power and increases strain on your shoulders and lower back.

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Primary Muscles

Glutes Hamstrings

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Abs Erector Spinae

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Glutes Legs Abs

Mechanic

Compound

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Glutes Hamstrings Abs

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