← Kettlebell Swing
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Kettlebell Swing

Semitendinosus · secondary: Glutes, Lower Back
Hamstrings intermediate Home / Gym kettlebell
Sets × Reps
4 × 15-20
Rest
60s
Est. Calories
~9/min
Muscle Group
Hamstrings
Starting Position

Soft knees, hips pushed back, spine neutral, weight close to the body.

Step-by-Step Instructions

1. Hinge to grip the kettlebell, hike it back between your legs.

2. Drive the hips forward explosively to swing the bell to chest height.

3. Let it swing back down and repeat the hinge.

Breathing

Inhale as you hinge back, exhale as you drive the hips forward to stand.

Common Mistakes

Rounding the lower back and turning the hinge into a squat.

Safety Tips

Keep the bar/weight close to the shins and stop if the lower back rounds.

Variations

Beginner: Use a lighter bell and smaller swing height.

Intermediate: As described.

Advanced: Single-arm swings.

Equipment Not Available? Try Instead
Romanian Deadlift
Biceps Femoris
→
Glute Bridge
Gluteus Maximus
→
The information provided by this application is for general fitness and nutrition education and is not medical advice. Consult a qualified healthcare professional before beginning a new exercise or nutrition program, especially if you have an existing medical condition, injury, or other health concerns.