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All hamstrings exercisesHamstrings · Home

Kettlebell Swing

Explosive hip hinge. Ballistic hamstring/glute builder + conditioning.

IntermediateKettlebell5 × 15–20
Kettlebell Swing demonstration thumbnail — How To Do a Proper Kettlebell Swing (Beginner-Friendly Form Tutorial)
Hamstrings / glutesKettlebell

Kettlebell Swing

Demo · Brandon Palmer

Verified Kettlebell Swing demonstration by Brandon Palmer. Click to play.

How to do the Kettlebell Swing

  1. 1Hinge, don't squat
  2. 2Snap hips at top
  3. 3Arms are ropes

Benefits of the Kettlebell Swing

  • Builds strength and size in the hamstrings / glutes explosively, training power as well as size
  • Also trains conditioning as supporting movers
  • The offset load adds grip and stabilizer demand a straight bar never touches
  • A solid mid-level progression once the basic pattern is clean

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Markovic & Mikulic (2010) — Neuro-musculoskeletal adaptations to plyometric trainingSports Medicine
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services