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Strength Training
Kettlebell Swing
Intermediate
About This Exercise
A two-handed kettlebell swing — the foundational kettlebell exercise. A hip-hinge pattern that develops explosive glute and hamstring power, posterior chain conditioning, and grip strength.
1Setup
Stand with feet slightly wider than shoulder-width apart. Place the kettlebell on the floor about a foot in front of you. Hinge at the hips and grip the kettlebell handle with both hands, palms facing you.
2Execution
Hike the kettlebell back between your legs, then explosively extend your hips to drive the bell forward and up. Let the bell float up to chest or eye level. Allow it to fall back through your legs and immediately repeat. The power comes from the hips, not the arms.
Pro Tips
- This is a hip-hinge, not a squat — minimal knee bend
- Keep your spine neutral throughout; chest up, shoulders down
- Snap the hips forward at the top — that is where the power comes from
- Let the bell float; do not lift it with your arms
Train This Exercise
Quick workout with this exercise