Rucking Revolution

KETTLEBELL SWING

PURPOSE

The kettlebell swing is a dynamic hip-hinge exercise that builds explosive power in the glutes and hamstrings while improving cardiovascular fitness.

Primary muscles: glutes, hamstrings, core, back, shoulders

Equipment: kettlebell

Difficulty: intermediate

PROGRESSIONS

  1. Light kettlebell swing
  2. Moderate kettlebell swing
  3. Heavy kettlebell swing
  4. American kettlebell swing (overhead)
  5. Single-arm kettlebell swing
  6. Alternating kettlebell swing
  7. Kettlebell swing to clean or snatch

STEP-BY-STEP TECHNIQUE

  1. Stand with feet shoulder-width apart, kettlebell on floor between feet
  2. Hinge at hips and grip kettlebell with both hands
  3. Hike kettlebell back between legs like football snap
  4. Drive hips forward explosively to swing kettlebell up
  5. Let kettlebell rise to chest height (arms parallel to floor)
  6. Let kettlebell fall back between legs as hips hinge
  7. Maintain rhythmic breathing with hip movement

COMMON MISTAKES

  • Squatting instead of hinging at hips
  • Using arms to lift kettlebell
  • Not hinging deeply enough on backswing
  • Overarching back at top of swing
  • Letting kettlebell go too high (overhead)
  • Losing neutral spine position

EXERCISE DEMONSTRATION

Person performing kettlebell swing: hinging at hips, driving hips forward to swing kettlebell to chest height
Person performing kettlebell swing: hinging at hips, driving hips forward to swing kettlebell to chest height

TIMER & PROGRESS

01:00

Ready - Click Start to begin

SETS COMPLETED

0 sets