Kettlebell Swing

The defining kettlebell exercise — an explosive hip hinge that swings the bell to chest height for power and conditioning.

Legs Kettlebell Strength

Step by step

1. Stand with feet shoulder-width apart and a kettlebell on the floor about a foot in front of you.
2. Hinge at the hips, grip the handle with both hands, and tilt the bell back toward you.
3. Hike the kettlebell back between your legs, keeping your back flat and arms relaxed.
4. Snap your hips forward explosively to launch the kettlebell up to chest height with straight arms.
5. Let the bell float briefly at the top, then let it fall back down and load the next hinge.
6. Catch the bell between your legs with a soft hinge and immediately drive into the next rep.

Muscles and equipment

Target muscle

Glutes

Secondary muscles

Abs

Equipment

Kettlebell

Type

Strength

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