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IntermediateGlutesKettlebellCompound

Kettlebell Swing

A dynamic, explosive movement that enhances hip power and conditions the posterior chain. The kettlebell swing is a staple for glute and hamstring development.

Video DemonstrationRoyalty-free via Pexels
Kettlebell Swing demonstration

Visual demonstration — Kettlebell Swing

Muscles Worked

Glutes (Primary)HamstringsLower Back

Step-by-Step Instructions

  1. 1Stand with feet shoulder-width, kettlebell on the floor in front.
  2. 2Hinge at the hips, grip the kettlebell with both hands.
  3. 3Swing the kettlebell back between your legs, then explosively thrust hips forward to swing it to shoulder height.
  4. 4Let the kettlebell fall back down and repeat in a rhythmic motion.

Training Recommendations

Strength
Sets4-5
Reps3-5
Rest3-5 min
Hypertrophy
Sets3-4
Reps8-12
Rest60-90 sec
Endurance
Sets2-3
Reps15-20+
Rest30-45 sec

Tips & Variations

  • Drive movement with your hips, not your arms.
  • Keep back flat and shoulders packed.
  • Snap hips forward for power.

Common Mistakes to Avoid

  • Squatting instead of hinging.
  • Using arms to lift the kettlebell.
  • Hyperextending the back at the top.

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