Kettlebell Swing
Beginner
Ballistic hip-hinge movement swinging a kettlebell between the legs and driving it forward with the hips.
Muscle Groups
gluteshamstringscoreshoulders
Equipment
kettlebell
Coaching Cues
- 1Hike the kettlebell back between your legs like a football snap
- 2Snap your hips forward and squeeze your glutes at the top
- 3Let the kettlebell float, do not lift with your arms
Standards
- 1Hips extend fully at the top of each swing
- 2Arms stay connected to the body during the backswing
- 3Kettlebell reaches at least chest height
Scaling Options
- •Russian Kettlebell Swing
- •Dumbbell Swing