Full exercise libraryIntermediate
Kettlebell Swing
The explosive posterior-chain movement at the heart of kettlebell training.
GlutesHamstringsCoreKettlebell
How to perform
- 1.Hike the bell back between the legs by hinging at the hips, not pulling with the arms
- 2.Explosive hip extension drives the bell forward and up to chest height
- 3.Arms are just hooks — all the work comes from the hips
Common mistakes
- Squatting instead of hinging at the hips
- Lifting the bell with the arms and shoulders
Tips
- Master the Romanian deadlift pattern before adding the explosive element
Limitations
Use caution with issues in: lower back. If you feel discomfort, reduce the range of motion or swap the exercise — ideally after consulting a coach.
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