Kettlebell Swing

A powerful hip-snap projecting the kettlebell to chest height — explosive posterior-chain power and conditioning in one movement.

Setup

Kettlebell a foot in front of you. Hinge, grip it with both hands, back flat, shoulders packed.

How to do it

1. Hike the bell back high between the thighs like a football snap.
2. Snap the hips forward hard — the hips throw the bell, the arms just steer.
3. The bell floats to chest height; glutes squeezed, body a standing plank at the top.
4. Let it swing back and hinge — do not squat — into the next rep.

Common mistakes

• Squatting and lifting the bell with the arms.
• Rounding the back at the bottom of the swing.
• Leaning back and over-swinging above chest height.

Scale it

Easier: Practice hinge + hip-snap with deadlifts and pillow swings first, or use a lighter bell.

Harder: Heavier bell — the swing is meant to be forceful, not slow.

Pairs well with