← Back to library
Last updated February 2, 2026
Media unavailable
abductorsglutesadductorscalveshamstringsquadricepslatslower backteres majortrapeziuscardio
Swing (Kettlebell)
Hinge at your hips to swing the kettlebell between your legs. Snap your hips forward explosively to float the weight up to chest height. Your arms are just hooks; legs do the work.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Pull
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- Low
- Calorie Burn
- High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
glutes (max)
Secondary
hamstrings
Equipment & setup
What you need and how to position yourself before starting.
Equipment
kettlebell
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand with your feet shoulder-width apart, holding a kettlebell with both hands in front of you.
- Position the kettlebell between your feet, ensuring your back is straight and your core is engaged.
- Step 2Hinge at the Hips
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Grip the kettlebell with both hands, palms facing you, and let it hang down in front of you.
- Step 3Prepare to Swing
- Pull your shoulders back and down, engaging your lats and core.
- Look forward, keeping your neck in a neutral position.
- Step 4Initiate the Swing
- Drive through your heels and thrust your hips forward, swinging the kettlebell back between your legs.
- Keep your arms straight and allow the kettlebell to swing back naturally.
- Step 5Swing Forward
- As the kettlebell swings back, thrust your hips forward explosively, allowing the kettlebell to swing up to shoulder height.
- Keep your arms straight and let the momentum of your hips drive the kettlebell.
- Step 6Control the Descent
- As the kettlebell begins to descend, guide it back down between your legs while hinging at the hips again.
- Maintain a strong core and keep your back straight throughout the movement.
- Step 7Repeat
- Continue swinging the kettlebell for the desired number of repetitions, focusing on maintaining proper form.
- Step 8Finish the Exercise
- After completing your reps, carefully set the kettlebell down on the ground.
- Stand up straight and take a moment to catch your breath before moving on.