Kettlebell Swing
A ballistic hip hinge that drives a kettlebell to chest height. Builds powerful glutes and hamstrings and doubles as efficient conditioning.
Muscle activation
- Glutes40%
- Hamstrings25%
- Lower back15%
- Upper abs8%
- Forearms7%
- Front delts5%
Approximate share of work; varies with grip, stance and tempo.
Step by step
1. Start position
Place the kettlebell about a foot in front of you, feet just wider than hip width.
2. Mid-rep
Snap the hips forward to drive the bell up to about chest height.
3. End of the movement
Let the arms float — the hips do the work, not the shoulders.
4. Common mistake
Squatting the swing instead of hinging
Ways to do it
Deadlift & hinge on 10 different setups — pick whatever is free in your gym. Progress is tracked separately for each.
- Barbell, conventionalConventional Deadlift
- Barbell, sumoSumo Deadlift
- Trap barTrap Bar Deadlift
- Rack pullRack Pull
- Romanian, barbellRomanian Deadlift
- Romanian, dumbbellsDumbbell Romanian Deadlift
- Single-legSingle-Leg Romanian Deadlift
- Good morningBarbell Good Morning
- 45° back extension45° Back Extension
- Kettlebell swingKettlebell Swing
How to do it
Setup
- 1Place the kettlebell about a foot in front of you, feet just wider than hip width.
- 2Hinge with a flat back and grip the handle with both hands.
- 3Tilt the bell toward you and tighten your lats.
Execution
- 1Hike the bell back between your thighs like a football snap.
- 2Snap the hips forward to drive the bell up to about chest height.
- 3Let the arms float — the hips do the work, not the shoulders.
- 4As the bell falls, hinge back to receive it high between the thighs and repeat.
Breathing
Breathe in sharply as the bell travels back, breathe out forcefully as the hips snap forward.
Tempo
Ballistic — continuous, rhythmic reps
Muscles worked
Primary
Glutes, Hamstrings
Secondary
Lower back, Upper abs, Forearms, Front delts
Key form cues
- Hike it back high
- Snap the hips
- Plank at the top
- Arms are ropes
Common mistakes
Squatting the swing instead of hinging
Push the hips back with shins near vertical and minimal knee bend.
Lifting the bell with the arms
Keep the arms relaxed and drive height from the hip snap.
Leaning back at the top
Finish in a tall plank — glutes and abs squeezed, ribs down.
Range of motion
From the bell high between the thighs with hips hinged to standing tall with the bell at about chest height.
Variations
Easier
Kettlebell deadlift
Harder
Single-arm kettlebell swing
At home
Dumbbell swing
Machine / cable
Cable pull-through