HyperBody
Exercise library · Legs

Kettlebell Swing.

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

IntermediateKettlebell
Kettlebell Swing
The numbers
Sets
3–5
Reps
5–10
Rest
90–180
Muscles
Primary
Glutes · Hamstrings
Secondary
Lower back · Core
The play-by-play

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

What separates good from great

Pro cues.

  • Power comes from the hips, not the arms

  • Keep the back flat throughout

  • Snap the glutes hard at the top