Kettlebell Swings
Set feet shoulder-width. Hinge at hips, grip the bell, brace core, keep a neutral spine. Drive hips to swing to chest height and let it float, then re-hinge—power from glutes and hamstrings, not the arms.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Stand with the kettlebell slightly in front of your feet.
- Hinge at the hips and grip the handle with both hands.
- Hike the bell back high between the thighs.
- Snap the hips forward to float the bell to chest height.
- Let the bell fall back and hinge again.
- Keep the arms relaxed and the spine neutral.
Watch for
- Squatting the bell instead of hinging.
- Lifting with the shoulders.
- Letting the bell pull the low back into rounding.
Breathing
Exhale sharply on the hip snap, inhale as the bell returns.
Tip
The bell should float from hip power, not from a front raise.
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