Kettlebell Swing

The kettlebell swing is a fast, powerful hip-hinge movement. You snap your hips forward to drive the kettlebell up, then guide it back between your legs. It mainly trains the glutes and hamstrings, while your core works to keep your spine stable.

Set up with your feet about shoulder-width apart or a little wider, toes pointing forward or slightly outward. Place the kettlebell on the floor roughly a foot in front of you. Hinge at your hips, bend your knees slightly, and grip the handle with both hands. Keep your back flat, your shoulders above your hips, and your arms long.

Hike the kettlebell back between your legs like a football snap, keeping your back flat and your wrists against your inner thighs. Then explosively snap your hips forward, squeeze your glutes, and stand tall. The kettlebell should rise to about chest or shoulder height because your hips powered it, not because you lifted it with your arms. Let the kettlebell fall back down, hinge at the hips again, and repeat in a smooth rhythm.

Breathe in and brace your core before you hike the bell back. Exhale sharply as your hips snap forward. To make it easier, practice the hip hinge without weight or keep the swing low. To make it harder, try a one-arm swing or a controlled pause at the top.

Fault: Squatting instead of hinging. Fix: Push your hips back, keep your shins fairly vertical, and feel your hamstrings and glutes load on the way down.

Fault: Lifting the kettlebell with the arms. Fix: Keep your arms relaxed like ropes. All the power comes from the hip snap; the bell should float at the top.

Fault: Overarching the lower back at the top. Fix: Finish standing tall with glutes squeezed and ribs down. Avoid leaning back.

Fault: Rounding the lower back at the bottom. Fix: Keep your chest up and your back flat. Only hinge as far as your hamstrings allow while staying neutral.