Full bodyIntermediateCompound
Kettlebell Swing
Explosive hip hinge swinging a kettlebell to chest height.
Benefits
- Power and conditioning together
- Glutes and hamstrings
How to do it
- Hike the bell back between the legs
- Snap the hips forward, arms just guide
- Stand tall at the top, glutes tight
Common mistakes
- Squatting the swing
- Lifting with the arms
Starting prescription
- sets
- 3
- reps
- 15–20
- Rest
- 60 s
- Reps in reserve
- 2
- Load step
- 2.5 kg
Safety and limitations
- Lower back · Avoid
Avoid with a moderate or worse lower-back limitation; use an easier alternative.
Alternatives
Similar
No equipment
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