Other exercise

Kettlebell Swing form, muscles worked, and workout tracking

The kettlebell swing is a ballistic hip-hinge movement in which the bell is swung from between the legs to roughly chest height using an explosive snap of the hips, driven by the glutes and hamstrings with the core and lats controlling the arc. Lifters use it to develop hip power, posterior-chain conditioning, and work capacity, since it trains explosive hip extension with a strong cardiovascular demand.

Kettlebell Swing illustration

How to do Kettlebell Swing

  1. 1Stand with feet slightly wider than shoulder-width and the kettlebell about a foot in front of you; hinge and grip the handle with both hands.
  2. 2Hike the bell back between your thighs with a flat back and your shoulders packed down.
  3. 3Snap your hips forward explosively, squeezing your glutes so the bell floats to chest height with straight, relaxed arms.
  4. 4Exhale sharply at the top of each swing and let the bell swing back into the hinge, hinging at the hips rather than squatting.
  5. 5Keep your spine neutral and the bell close to your body; on the final rep, guide it back to the floor under control.

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Track Kettlebell Swing in Plates

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