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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
  • Develops conditioning alongside the strength work
  • 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

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  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