Intermediate
Kettlebell swing
An explosive hip hinge for power and conditioning.
- Works
- Glutes, Hamstrings, Core
- Equipment
- Kettlebell
How to do it
- 1Stand with feet a little wider than your shoulders, kettlebell on the floor in front of you.
- 2Hike the bell back between your legs like a football snap.
- 3Snap your hips forward to float the bell up to chest height. Your arms just guide it.
- 4Let it fall back between your legs and go straight into the next rep.
Coach's tips
- It is a hinge, not a squat. Your shins stay almost vertical.
- Finish each rep standing tall with glutes squeezed.
Kettlebell taken? Do this instead
Same muscles, different equipment. Closest match first.