Kettlebell Swing
(Hinge Movement)

Primary Muscles

Hamstrings, Glutes, Lower back, Core, Grip/Forearms

Equipment

Kettlebell

Level

Intermediate

Sets & Reps

2-4 Sets 10-20 Reps

Coaching Cues

  • - Hinge your hips back, don't squat the movment.
  • - Keep your back flat and core braced.
  • - Snap your hips forward to drive yhe kettlebell up.
  • - Let the kettlebell float to the chest height-don't lift with your arms.
  • - Keep the bell close to your body on the way down
  • - Maintain a neutral neck-eyes foward, not up.

Common Mistakes

  • - Squatting instead of hinging.
  • - Lifting the kettlebell with the arms.
  • - Rounding the lower back.
  • - Overextending (leaning) at the top.
  • - Letting the bell swing too low between the legs.

Modifications

- Dead-Stop Swing (reset each rep)
- Bussian Swing (chest height only recommended.
- Lighter kettlebell.
- Hip Hinge Drill (no weight)

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