Kettlebell Swing.

How to do it.

1. Step 01

   Stand with a kettlebell on the floor in front

2. Step 02

   Hinge and grip the handle with both hands

3. Step 03

   Hike the bell back between the legs

4. Step 04

   Snap the hips forward to swing it up

5. Step 05

   Let the bell float to chest height

6. Step 06

   Hinge again to absorb and repeat

Pro cues.

• Power comes from the hips, not the arms

• Keep the back flat throughout

• Snap the glutes hard at the top

Questions, answered.

What is the Kettlebell Swing?

Explosive hip hinge that builds power in the glutes and hamstrings.

What muscles does the Kettlebell Swing work?

The Kettlebell Swing primarily works your glutes and hamstrings. It also recruits your lower back and core as secondary movers.

What equipment do I need for the Kettlebell Swing?

You need a kettlebell to perform the Kettlebell Swing.

How many sets and reps should I do for the Kettlebell Swing?

A typical prescription for the Kettlebell Swing is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.

Is the Kettlebell Swing good for beginners?

The Kettlebell Swing is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.