Glutes
Kettlebell Swing
Intermediate
Kettlebell
Compound
Glutes
How to do it
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Stand slightly wider than shoulder-width with the kettlebell about a foot in front of you.
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Push your hips back and reach for the bell with a flat back.
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Hike the kettlebell back between your thighs like snapping a football.
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Snap your hips forward hard until you stand tall with your glutes locked.
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Let the bell float up to chest height, your arms are just ropes.
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Ride the swing back down and flow straight into the next rep.
Common mistakes
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Lifting the bell with your arms like a front raise.
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Squatting the swing instead of hinging at the hips.
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Rounding the back as the bell swings behind you.
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Hyperextending the lower back at the top.
Tips
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The power comes from the hip snap, never from the shoulders.
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Exhale sharply at the top to lock your core.
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Start light until your hinge pattern is clean.
Secondary muscles
Alternatives
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