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Glutes · Intermediate

Kettlebell Swing

Explosive hip-hinge conditioning movement for glutes, hamstrings, and power.

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Kettlebell Swing demonstration

Exercise overview

Training details

GlutesHamstringsCore

Equipment

Kettlebell

Sets × reps

4 × 15

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Stand with the kettlebell slightly in front of you and hinge at the hips.
  2. 02Grip the handle, brace, and hike the kettlebell back between the legs.
  3. 03Snap the hips forward to swing the kettlebell to chest height.
  4. 04Let the bell float while the arms stay relaxed.
  5. 05Hinge again as the kettlebell returns between the legs.

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Variations

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

Harder progressionDual Kettlebell Swing to PressHarder progressionKettlebell Dead Stop SwingHarder progressionAlternating-Hand Kettlebell SwingHarder progressionBanded Kettlebell Russian Swing

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Alternatives

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

Comparable substituteKettlebell Hang Power CleanComparable substituteDumbbell CleanComparable substituteAmerican Dumbbell Swing

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