Cardio · Compound

Kettlebell Swing

An explosive hip hinge that builds power and conditioning.

MAIN MUSCLE
Glutes, Hamstrings
ALSO WORKS
Erector spinae, Core, Forearms
EQUIPMENT
Kettlebell
LEVEL
Intermediate
REPS
15-20
TEMPO
1-0-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Stand with feet slightly wider than hips and the kettlebell in front of you.

  2. Hinge and hike the bell back between the legs.

  3. Snap the hips forward to swing the bell to chest height.

  4. Let it fall back into the hinge and repeat smoothly.

COMMON MISTAKES

  • Squatting the swing; it is a hip hinge with a snap of the hips.
  • Lifting with the arms; the arms only guide, the hips drive.

TIPS

  • Hike the bell back like a football snap, then stand up explosively.

QUESTIONS

Which muscles does Kettlebell Swing work?

The main muscle is Glutes, Hamstrings. It also works Erector spinae, Core, Forearms.

How many reps should I do?

FORGE suggests 15-20 reps for Kettlebell Swing. The app adjusts sets and reps to your goal and level.

What can I do instead of Kettlebell Swing?

These train the same muscles: Cable Pull-Through, Dumbbell Romanian Deadlift, Burpee.