Kettlebell Swings

Kettlebell Swings are a full-body exercise and primarily target the posterior chain, including the glutes, hamstrings, and lower back. To a lesser degree, they also work the core, shoulders, and grip strength.

Equipment

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Introduction

Kettlebell swings are a dynamic, full-body exercise that primarily targets the posterior chain, including the glutes, hamstrings, and lower back, while also engaging the core and shoulders. This explosive movement is rooted in functional training and is highly effective for building power, strength, and cardiovascular endurance. By incorporating kettlebell swings into your routine, you can enhance your athletic performance, improve your hip hinge mechanics, and boost your metabolic rate. Whether you're a beginner or an advanced athlete, mastering the kettlebell swing can provide a versatile and efficient addition to your fitness arsenal.

Execution

How to Execute Kettlebell Swings

Setup

  • Stand with your feet shoulder-width apart.
  • Place a kettlebell on the ground about a foot in front of you.
  • Hinge at your hips and slightly bend your knees to reach for the kettlebell with both hands, keeping your back flat and chest up.
  • Engage your core and ensure your shoulders are pulled back and down.

Execution

  1. Hike the kettlebell back between your legs, maintaining a strong hinge at the hips.
  2. Drive your hips forward explosively, straightening your legs and swinging the kettlebell up to shoulder height. Your arms should act as a guide, not a lifting force.
  3. At the top of the swing, your body should form a straight line from head to heels, with the kettlebell floating at shoulder height.
  4. Allow the kettlebell to swing back down between your legs by hinging at the hips and slightly bending your knees, preparing for the next rep.

Finishing

  • After completing your desired number of reps, gradually reduce the power of your hip drive to slow the kettlebell's momentum.
  • Guide the kettlebell back to the ground in front of you, maintaining a strong hinge position.
  • Stand up straight, ensuring your back remains flat and your core engaged.

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