Kysero
Try for free

Glutes · Advanced

Alternating-Hand Kettlebell Swing

Explosive hip-hinge drill developing posterior-chain power and timing.

View instructionsAll exercises
Back to all exercises
Alternating-Hand Kettlebell Swing demonstration

Exercise overview

Training details

GlutesHamstringsAbsUpper BackForearms

Equipment

Kettlebell

Sets × reps

3 × 10

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Stand behind a kettlebell, hinge at your hips with a neutral spine, and grasp the handle with one hand.
  2. 02Hike the kettlebell high between your thighs while keeping your shoulders packed and your arm relaxed.
  3. 03Extend your hips forcefully to propel the kettlebell forward, allowing it to float from hip power rather than lifting it with your shoulder.
  4. 04Near the top of the swing, when the kettlebell is momentarily weightless, transfer the handle smoothly to the other hand.
  5. 05Guide the kettlebell back between your thighs, absorb it with a hip hinge, and repeat while alternating hands on each swing.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionKettlebell SwingRelated variationDual Kettlebell Swing to PressRelated variationKettlebell Dead Stop SwingRelated variationBanded Kettlebell Russian Swing

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteKettlebell Hang Power CleanComparable substituteDumbbell CleanComparable substituteAmerican Dumbbell Swing

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder