Glutes · HamstringsIntermediate
Kettlebell Swing
How to do it
- 1
Stand with feet slightly wider than your hips and a kettlebell in front of you.
- 2
Hinge, grab the bell and hike it back between your legs.
- 3
Snap your hips forward explosively so the bell floats to chest height.
- 4
Let it swing back and hinge again to absorb it.
Common mistakes
- Squatting instead of hinging.
- Lifting the bell with the arms.
Tips
- The power comes from the hips — arms are just ropes.
- Great for conditioning and posterior-chain power.
Alternatives
More glutes exercises
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- Editorial pick
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