Glutes · Compound

Kettlebell Swing

An explosive hip-hinge exercise using a kettlebell that targets the glutes, hamstrings, and core while building conditioning. The snap of the hips launching the bell trains power, the same fast force that jumping and sprinting run on, while the repeated hinging doubles as cardio that lifts weights. It is the highest-value conditioning movement in the library when the hinge is done right.

By Macros Inc Team Verified by Alex Dedmon Updated August 2026

Intermediate Kettlebell Compound Hinge
kettlebell-swing-poster
  • Level Intermediate
  • Equipment Kettlebell
  • Primary Muscles Abs, Glutes, Hamstrings, Lower Back
  • Movement Compound Hinge

Demonstration

Watch the Form Demo

Technique

How to Do the Kettlebell Swing

  1. Stand with feet just wider than your hips and the kettlebell about a foot in front of you.
  2. Hinge at the hips and grip the handle with both hands, lats tight.
  3. Hike the bell back between your legs like a football snap.
  4. Drive your hips forward explosively to launch the bell to chest height.
  5. Let it swing back down, hinging as your forearms meet your hips.
  6. Keep a rhythm going, and park the bell in front of you to end the set.

Anatomy

Muscles Worked

glutes
Primary muscles
Glutes
Secondary muscles
Abs Hamstrings Lower Back

Do This

Form Cues

  • Hinge, do not squat. The kettlebell travels back between the legs, not down.
  • Snap the hips forward to float the bell. The arms are ropes.
  • Stop the bell at chest height rather than swinging overhead.
  • Time the hinge late: stay tall until your forearms touch your hips, then fold fast and snap back up.

Avoid This

Common Mistakes

  • Lifting the bell with the shoulders instead of the hips.
  • Squatting the movement, which kills the hip drive.
  • Hyperextending the lower back at the top of the swing.
  • Squatting between reps instead of hinging, which drains all the snap out of the swing.

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