Kettlebell Swing
A hip-hinge power exercise that builds explosive hip strength using momentum from a kettlebell.
Equipment: Kettlebell
How to do it
- 1Stand with feet shoulder-width apart, kettlebell on the floor slightly in front of you.
- 2Hinge at your hips to grip the bell, then hike it back between your legs like a football snap.
- 3Drive your hips forward explosively to swing the bell up to chest height, squeezing your glutes at the top.
- 4Let the bell swing back down and hinge into the next rep.
Common mistakes
- Squatting the movement instead of hinging, which turns it into a front raise with the arms.
- Using the arms to lift the bell instead of letting hip drive power the swing.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-4 | 4-6 | 2-3 min |
| Build muscle | 3-4 | 8-12 | 60-90 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. Actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Kettlebell Swing safe for beginners?
The Kettlebell Swing is tagged intermediate, meaning it generally works best once you already have some legs training experience. If you're new to training, building a base with the Bodyweight Hip Thrust first is a reasonable place to start.
See the Bodyweight Hip ThrustWhat muscles does the Kettlebell Swing work?
The primary mover is your glutes. As a legs movement, it also involves your hamstrings and lower back.
What can I substitute if I don't have kettlebell for the Kettlebell Swing?
The Barbell Hip Thrust targets the same primary muscle with different equipment, so it's a reasonable swap if you don't have kettlebell available.
See the Barbell Hip ThrustRelated exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.