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Legsintermediate

Kettlebell Swing

Muscles Worked

Front

Back

Primary: glutes, hamstrings, erector spinae, core

How to do it

Stand behind a kettlebell with feet shoulder-width apart. Hike the bell back between your legs (hip hinge), then explosively drive your hips forward to swing the bell to shoulder height. Let gravity bring it back and hinge again.

Form Tips

This is a hip hinge, not a squat — your back stays flat. Power comes entirely from the hip drive, not the arms. The bell should feel weightless at the top.

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