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Hamstrings and glutes ยท Hip hinge

Kettlebell Swing

A compound hip hinge exercise for the glutes and hamstrings, done with a kettlebell. It also works the lower back, abs and front delts.

Kettlebell Compound Reps and weight Also called: kb swing, russian swing

Muscles worked

Primary

Glutes and Hamstrings

Do most of the work.

Secondary

Lower back, Abs and Front delts

Help during each rep.

  • GlutesHips and seatPrimary
  • HamstringsBack of the thighsPrimary
  • Lower backSpinal erectorsSecondary
  • AbsFront of the trunkSecondary
  • Front deltsFront of the shouldersSecondary

How to do it

  1. Pick your kettlebell. Choose a weight you can control for every rep of the set.
  2. Hike the bell back between the legs with a flat back and the hips pushed back.
  3. Snap the hips forward to float the bell to about chest height: the arms only guide it.
  4. Let it swing back down and hinge again, no squatting and no lifting with the arms.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Squatting the swing. It is a hinge: the hips go back and the knees bend only a little.
  • Lifting with the arms. The hips drive the bell; the arms only guide it.
  • Leaning back at the top. Finish standing tall with the glutes tight.

Alternatives that train the same movement

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.