The kettlebell swing builds power and explosiveness in the hips and lower body. This exercise also increases strength in the lower back, core, and shoulders, and is also one of the most metabolic exercises. The swing is important because it trains the hip-hinge movement, which is essential to exercises such as the deadlift and all bent-over rows. The exercise also increases glutes activation, and improves strength on other lower-body lifts.
Instructions
Hold a single kettlebell in both hands with an overhand grip and feet shoulder-width apart. Bend your knees slightly while pushing your hips backward, keeping chest lifted, and hinging your torso until it is parallel with the floor. Allow kettlebell to drop between the legs with arms fully extended.
Explosively push your hips forward while squeezing your glutes. Let the momentum from this movement propel the kettlebell to shoulder-height without relying on arm muscles to do the work. Allow the bell to swing back down and repeat the movement.
Trainer’s Tips
Keep your back flat during the exercise to avoid injury.
Be sure to completely finish the rep and squeeze your glutes at the top of the movement.
Avoid bending forward at the torso. Instead, move by hinging at the hips.
