Kettlebell Swing

An explosive hip-hinge movement using a kettlebell for power and conditioning.

How to do it

1. Stand with feet shoulder-width apart, kettlebell on the floor in front.
2. Hinge at the hips, grip the kettlebell, and hike it back between your legs.
3. Explosively drive your hips forward to swing the kettlebell to chest height.
4. Let the kettlebell swing back between your legs.
5. Repeat in a fluid motion.

Tips

• Power the swing with your hips, not your arms or shoulders.
• Treat it as a hinge, not a squat, with minimal knee bend.
• Finish each rep standing tall with glutes squeezed and core tight.

Muscles

Primary: Glutes (max), Hamstrings

Secondary: Erector spinae, Quadriceps