Kettlebell Swings | Gymacetamol

Muscles Worked

Primary

Hamstrings

Quick Cues

1

Explosive hip swing

2

Let the bell float at the top

3

Hinge at the hips on the way down

4

Squeeze glutes at the top

Equipment Needed

Kettlebell

Stand with feet slightly wider than shoulder-width, kettlebell on the floor in front of you.
Hinge at the hips and grip the kettlebell with both hands.
Hike the kettlebell back between your legs.
Drive your hips forward explosively to swing the kettlebell up to chest or shoulder height.
Let the kettlebell swing back down between your legs and repeat the hip hinge.
Keep your arms relaxed — the power comes from your hips.
Repeat for the desired number of repetitions.

Common Mistakes

Swinging the kettlebell with the arms only

Rounding the lower back

Not hinging at the hips

Pro Tips

Hinge at the hips and snap them forward to swing the bell

Keep your arms relaxed; all power comes from the hip drive

Let the bell float to chest height before swinging back down

Your Progress

Variations

Single-Arm Swing

American Swing (overhead)

Dumbbell Swing