Kettlebell swing

An explosive hip hinge that builds power and conditioning at once.

What it is

A ballistic hip hinge in which a kettlebell swings between the legs and is driven forward to roughly chest height by a snap of the hips. It is a hinge, not a squat and not a front raise — the arms are ropes, the hips are the engine.

Muscles worked

Primary: Glutes, Hamstrings. Secondary: Spinal erectors, Core, Shoulders, Forearms.

How to perform it

  1. Set the kettlebell a short distance in front of you and hinge to grip it with both hands, back flat.
  2. Hike it back between your legs like a rugby pass, keeping your forearms against your inner thighs.
  3. Snap your hips forward hard, squeezing the glutes, and let the momentum carry the bell up to about chest height.
  4. Let the bell fall, hinge to receive it between the legs, and repeat without pausing.

Common form faults

  • Squatting rather than hinging. Push the hips back rather than bending the knees; the shins stay close to vertical throughout.
  • Lifting the bell with the arms. The arms are just a connection. If your shoulders are working, the hips are not snapping hard enough.
  • Rounding the back at the bottom. Keep the chest proud and the back flat; reduce the weight and shorten the backswing until you can.

Programming

Sets of moderate reps with the emphasis on crispness rather than grinding. It is a rare movement that trains power and conditioning together, which makes it an efficient finisher or a standalone session on a busy week.

Plan your training

Variations & substitutions

Frequently asked questions

How high should the bell go?
About chest height, driven entirely by the hips. The American-style overhead swing adds shoulder demand and, for most people, more risk than benefit.
Why does my lower back ache after swings?
Almost always squatting instead of hinging, or using the lower back to extend at the top instead of the glutes. Reduce the weight and film a set — the fault is usually obvious.

Written and reviewed by Mathew Beale, MSc Biotechnology, University of Reading.

Last reviewed: