Kettlebell swing
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Muscles worked
- High load
- Glutes · Maximus
- Medium load
- Hamstrings · Hip extension
- Low load
- Cardiovascular, Core, Lower back, and Traps · Upper
Not shown on the map: Cardiovascular
Primary muscles
Secondary muscles
How to do it
Stand with the bell a foot in front of you, hinge at the hips with a flat back and hike it between the legs. Snap the hips forward to send the bell up to about chest height, keeping the arms relaxed like ropes, then let it fall back into the next hinge. It is a hip hinge, not a squat, and never a front raise — the power comes from the hips, and rounding the back on the hike is the thing to avoid.
Form cues
- It is a hip hinge, not a squat
- Snap the hips, the arms are ropes
Safety
Talk to a professional before this exercise if you have any of the following:
Lower backHip
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.